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MMA Split
Dumbbell Cuban Press
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Cable Rope Face Pull
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3x8 reps |
rest: 60s
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Machine Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell Reverse Fly
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3x8 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Dumbbell Upright Row
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3x8 reps |
rest: 60s
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Dumbbell Tricep Extension (Supine)
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Cable Rope High Pulley Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell Tricep Kickback
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Cable Pull Through
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Cable Leg Kickback
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3x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x8 reps |
rest: 60s
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Barbell Hip Thrust
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3x8 reps |
rest: 60s
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Kettlebell Goblet Squat
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3x8 reps |
rest: 60s
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Barbell Bulgarian Split Squat
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Back Hyperextension
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Row
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3x8 reps |
rest: 60s
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Smith Machine Bent-Over Row
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3x8 reps |
rest: 60s
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Smith Machine Deadlift
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Spider Curl
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Cable Bicep Curl
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3x8 reps |
rest: 60s
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Cable Lower Chest Raise
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x8 reps |
rest: 60s
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Cable Mid Chest Crossover
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3x8 reps |
rest: 60s
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Cable Rope Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press (Hammer Grip)
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3x8 reps |
rest: 60s
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Dumbbell Zottman Curl
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3x8 reps |
rest: 60s
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Kettlebell Alternating Hang Clean
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3x8 reps |
rest: 60s
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Kettlebell Goblet Squat
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3x8 reps |
rest: 60s
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Kettlebell Single-Leg Deadlift
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3x8 reps |
rest: 60s
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Kettlebell Front Squat
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3x8 reps |
rest: 60s
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Kettlebell Sumo High Pull
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3x8 reps |
rest: 60s
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Kettlebell Row
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3x8 reps |
rest: 60s
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Kettlebell One-Arm Row
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3x8 reps |
rest: 60s
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Kettlebell One-Arm Push Press
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3x8 reps |
rest: 60s
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Cable Pallof Press with Rotation
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3x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Cable Kneeling Crunch
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3x8 reps |
rest: 60s
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Hanging Leg Raise
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3x8 reps |
rest: 60s
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Decline Crunch
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3x8 reps |
rest: 60s
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Weight Plate Russian Twist
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3x8 reps |
rest: 60s
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Parallel Bar Hip Raise
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3x8 reps |
rest: 60s
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Hanging Knee Raise
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3x8 reps |
rest: 60s
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Cable Wood Chop
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3x8 reps |
rest: 60s
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