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Goal: Increase weight on the last SET of every exercise and if you can do as many reps as you did on the first set, Start at the increased weight the following week!
Barbell Bench Press
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4x8 reps |
rest: 120s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell One Arm Pullover on Exercise Ball
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x8 reps |
rest: 60s
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Parallel Bar Leg Raise
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4x20 reps |
rest: 60s
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Treadmill Running
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0x0 reps |
rest: 20s
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Crunches with Legs on a Bench
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3x20 reps |
rest: 60s
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Cable Kneeling Pulldown
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3x15 reps |
rest: 60s
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Decline Bench Leg Raise
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3x20 reps |
rest: 60s
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Decline Bench Twisting Sit Up
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3x20 reps |
rest: 60s
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Oblique Crunches with Bench
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3x20 reps |
rest: 60s
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Cable Wood Chops
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3x20 reps |
rest: 60s
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Wide Grip Lat Pulldown
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4x8 reps |
rest: 60s
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Barbell Bent Over Row
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3x8 reps |
rest: 120s
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Dumbbell One Arm Row
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Barbell Curl
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4x8 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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3x8 reps |
rest: 60s
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Barbell Spider Curl
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3x12 reps |
rest: 60s
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