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This is a full body workout that hits on most major muscles while still getting a good all around workout
Machine Assisted Pull-Up
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3x8 reps |
rest: 30s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 30s
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Barbell Bench Press
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3x12 reps |
rest: 30s
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Machine Fly
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3x12 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 30s
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Cable Seated Row
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3x10 reps |
rest: 30s
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Barbell Shoulder Press
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4x12 reps |
rest: 30s
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Dumbbell Upright Row
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3x12 reps |
rest: 30s
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Cable Rope Face Pull
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3x12 reps |
rest: 30s
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Machine Reverse Fly
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3x12 reps |
rest: 30s
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Dumbbell Shoulder Shrug
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3x12 reps |
rest: 30s
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Dumbbell Seated Arnold Press
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3x12 reps |
rest: 30s
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Barbell Curl
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5x12 reps |
rest: 30s
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Barbell Tricep Extension (Supine)
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5x12 reps |
rest: 30s
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Dumbbell Alternating Bicep Curl
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4x12 reps |
rest: 30s
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Dumbbell Alternating Tricep Extension
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4x12 reps |
rest: 30s
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Barbell Deadlift
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5x12 reps |
rest: 30s
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Barbell Squat
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3x12 reps |
rest: 30s
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Machine Single-Leg Curl
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4x12 reps |
rest: 30s
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Barbell Stiff-Leg Deadlift
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3x12 reps |
rest: 30s
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4x12 reps |
rest: 30s
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Calf Press On Leg Press
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4x12 reps |
rest: 30s
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Machine Single-Leg Calf Press
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4x12 reps |
rest: 30s
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