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Start at 70% of 1 Rep Max
12 Rep's per Set max
10+ Rep's, increase weight next workout day
6 to 9 Rep's, maintain weight next workout day
Less than 6 Rep's, decrease weight next workout day
Dumbbell Bench Press
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3x6 reps |
rest: 0s
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Dumbbell Bent-Over Row
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3x6 reps |
rest: 0s
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Dumbbell Shoulder Press
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3x6 reps |
rest: 0s
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Dumbbell Upright Row
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3x6 reps |
rest: 0s
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Machine Assisted Chin-Up
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3x6 reps |
rest: 0s
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Machine Assisted Dip
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3x6 reps |
rest: 0s
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Dumbbell Bicep Curl
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3x6 reps |
rest: 0s
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Barbell Deep Squat
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3x6 reps |
rest: 0s
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Barbell Deadlift
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3x6 reps |
rest: 0s
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Dumbbell Lunge
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3x6 reps |
rest: 0s
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Bench Weighted Decline Crunch
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3x6 reps |
rest: 0s
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Decline Bench Weighted Twist
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3x6 reps |
rest: 0s
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Machine Seated Calf Raise
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3x6 reps |
rest: 0s
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