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Barbell Bench Press
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5x12,8,8,6,4 reps |
rest: 60s
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Barbell Incline Bench Press
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5x12,8,8,6,4 reps |
rest: 60s
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Dumbbell Incline Fly
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5x12,8,8,6,4 reps |
rest: 60s
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Dumbbell Pullover
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3x12 reps |
rest: 60s
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EZ Bar Curl
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5x12,8,8,6,4 reps |
rest: 60s
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Barbell Preacher Curl
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5x12,8,8,6,4 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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5x12,8,8,6,4 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x12 reps |
rest: 60s
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Decline Crunch
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3x15 reps |
rest: 60s
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Machine Ab Crunch
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3x15 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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5x12,8,8,6,4 reps |
rest: 60s
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Cable Rear Pulldown (Wide Grip)
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5x12,8,8,6,4 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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5x12,8,8,6,4 reps |
rest: 60s
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Cable Seated Row
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5x12,8,8,6,4 reps |
rest: 60s
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Cable Shoulder Extension
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5x12,8,8,6,4 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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5x12,8,8,6,4 reps |
rest: 60s
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Machine Assisted Dip
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3x10 reps |
rest: 60s
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Plank
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1x8 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x15 reps |
rest: 60s
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Smith Machine Squat
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5x12,8,8,6,4 reps |
rest: 60s
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Machine Leg Press
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5x12,8,8,6,4 reps |
rest: 60s
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Machine Leg Extension
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5x12,8,8,6,4 reps |
rest: 60s
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Calf Press On Leg Press
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3x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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5x12,8,8,6,4 reps |
rest: 60s
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Machine Deltoid Raise
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3x12,8,8,6,4 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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5x12,8,8,6,4 reps |
rest: 60s
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Barbell Upright Row
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3x10 reps |
rest: 60s
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