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Barbell Deep Squat
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4x12 reps |
rest: 60s
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Barbell Squat
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4x7 reps |
rest: 90s
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Machine Leg Extension
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4x15 reps |
rest: 35s
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Machine Leg Press
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4x10 reps |
rest: 60s
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Machine Single-Leg Curl
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5x12 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x17 reps |
rest: 0s
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Hack Squat (Reverse Position)
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3x12 reps |
rest: 60s
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Barbell Standing Calf Raise
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5x20 reps |
rest: 60s
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Barbell Bent-Over Row
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5x10 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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4x10 reps |
rest: 90s
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Cable Seated Row
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4x16 reps |
rest: 40s
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Cable Shoulder Extension
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3x20 reps |
rest: 20s
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Treadmill Running
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1x0 reps |
rest: 20s
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Treadmill Running
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1x0 reps |
rest: 5s
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Dumbbell Incline Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Fly
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5x15 reps |
rest: 45s
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Barbell Bench Press
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4x12 reps |
rest: 90s
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Machine Assisted Dip
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4x10 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 20s
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Treadmill Running
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1x0 reps |
rest: 5s
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Dumbbell Alternating Deltoid Raise
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3x15 reps |
rest: 60s
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Dumbbell One-Arm Shoulder Press
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3x15 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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5x8 reps |
rest: 90s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 50s
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Dumbbell Bent-Over Reverse Fly
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7x15 reps |
rest: 20s
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Barbell Upright Row
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4x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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5x25 reps |
rest: 60s
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Dumbbell Decline Tricep Extension
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5x12 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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4x8 reps |
rest: 0s
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Dip
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4x15 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 20s
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Treadmill Running
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1x0 reps |
rest: 5s
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Machine Leg Curl (Prone)
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5x15 reps |
rest: 50s
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Machine Kneeling Leg Curl
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5x12 reps |
rest: 60s
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Dumbbell Plie Squat
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4x10 reps |
rest: 90s
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Machine Hip Adduction
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3x10 reps |
rest: 0s
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Machine Hip Abduction
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3x10 reps |
rest: 60s
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Dumbbell Lunge
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4x20 reps |
rest: 90s
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Barbell Squat
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3x15 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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5x20 reps |
rest: 45s
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Cable Rope Seated Crossover Row
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5x10 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x10 reps |
rest: 90s
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Leverage Machine High Row
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3x12 reps |
rest: 90s
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Barbell Curl
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4x12 reps |
rest: 60s
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Dumbbell Hammer Curl
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4x15 reps |
rest: 60s
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Dumbbell Concentration Curl
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4x10 reps |
rest: 90s
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Cable Rope Hammer Curl
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4x10 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 20s
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