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Barbell Bench Press
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4x15 reps |
rest: 45s
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Dumbbell One-Arm Preacher Curl
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1x15 reps |
rest: 45s
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Barbell Incline Bench Press
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4x12 reps |
rest: 45s
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Dumbbell One-Arm Preacher Curl
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1x15 reps |
rest: 45s
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Barbell Bench Press (Wide Grip)
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4x12 reps |
rest: 60s
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Dumbbell One-Arm Preacher Curl
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1x15 reps |
rest: 60s
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Dumbbell Fly
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4x15 reps |
rest: 45s
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Dumbbell One-Arm Preacher Curl
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1x15 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x15 reps |
rest: 60s
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Push-Up
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3x15 reps |
rest: 60s
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Push-Up (Wide Hand)
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3x15 reps |
rest: 60s
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Smith Machine Shoulder Press
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4x20 reps |
rest: 60s
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Smith Machine Shoulder Press (Wide Grip)
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3x8 reps |
rest: 60s
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Barbell Front Raise
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4x20 reps |
rest: 60s
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Dumbbell Seated Alternating Arnold Press
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x20 reps |
rest: 60s
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Smith Machine Shrug
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x20 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension (Reverse Grip)
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3x12 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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3x12 reps |
rest: 60s
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EZ Bar French Press
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3x12 reps |
rest: 60s
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Dip
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3x20 reps |
rest: 60s
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Smith Machine Squat
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4x12 reps |
rest: 45s
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Barbell Hack Squat
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4x12 reps |
rest: 45s
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Machine Leg Extension
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4x12 reps |
rest: 45s
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Barbell Single-Leg Squat
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4x12 reps |
rest: 45s
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Dumbbell Step-Up
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4x12 reps |
rest: 45s
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Barbell Standing Calf Raise
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4x12 reps |
rest: 30s
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Dumbbell Plie Squat
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4x12 reps |
rest: 30s
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Dumbbell Lunge
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4x12 reps |
rest: 45s
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Jump Squat
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4x12 reps |
rest: 30s
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Alternating Heel Touch
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4x15 reps |
rest: 30s
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Cable Kneeling Crunch
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4x20 reps |
rest: 30s
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Stability Ball Crunch
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4x15 reps |
rest: 30s
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Kettlebell Figure Eight
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4x15 reps |
rest: 30s
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Alternating Heel Touch
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x20 reps |
rest: 60s
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Pull-Up
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3x999 reps |
rest: 60s
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EZ Bar Seated Curl (Close Grip)
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3x20 reps |
rest: 60s
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Dumbbell Preacher Curl
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3x15 reps |
rest: 60s
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Bench Crunch
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3x999 reps |
rest: 60s
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Dumbbell Wood Chop
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3x999 reps |
rest: 60s
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Hanging Leg Raise
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3x999 reps |
rest: 60s
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