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Dumbbell Bench Press
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3x10 reps |
rest: 45s
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Barbell Bench Press
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3x10 reps |
rest: 45s
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Dumbbell Fly
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3x10 reps |
rest: 45s
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Barbell Pullover and Press
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3x10 reps |
rest: 45s
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Cable Rope Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 60s
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EZ Bar Curl
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3x8 reps |
rest: 60s
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Cable Rear Pulldown (Wide Grip)
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3x15 reps |
rest: 45s
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Cable Lat Pulldown (Wide Grip)
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3x15 reps |
rest: 45s
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Cable Rope Seated Row
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3x10 reps |
rest: 45s
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Cable Tricep Pushdown (V-Bar)
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3x8 reps |
rest: 60s
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Bench Dip
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension (Reverse Grip)
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3x8 reps |
rest: 60s
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Sit-Up
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3x30 reps |
rest: 45s
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Crunch
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3x30 reps |
rest: 45s
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Cross Body Crunch
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3x20 reps |
rest: 45s
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Cross Body Crunch
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3x30 reps |
rest: 45s
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Cobra
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3x30 reps |
rest: 45s
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3x30 reps |
rest: 45s
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Dumbbell Alternating Deltoid Raise
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3x10 reps |
rest: 45s
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Dumbbell One-Arm Front Raise
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3x10 reps |
rest: 45s
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Cable Front Raise
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3x10 reps |
rest: 45s
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Dumbbell Bench Press
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3x10 reps |
rest: 45s
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Barbell Bench Press
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3x10 reps |
rest: 45s
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Dumbbell Fly
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3x10 reps |
rest: 45s
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Barbell Pullover and Press
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3x10 reps |
rest: 45s
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Cable Rope Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 60s
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EZ Bar Curl
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3x8 reps |
rest: 60s
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Cable Rear Pulldown (Wide Grip)
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3x15 reps |
rest: 45s
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Cable Lat Pulldown (Wide Grip)
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3x15 reps |
rest: 45s
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Cable Rope Seated Row
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3x10 reps |
rest: 45s
|
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Cable Tricep Pushdown (V-Bar)
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3x8 reps |
rest: 60s
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Bench Dip
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension (Reverse Grip)
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3x8 reps |
rest: 60s
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