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60 reps 3 sets with speed to enforce cardio and endurance.
Barbell Bench Press
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3x20 reps |
rest: 60s
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Dumbbell Seated Side Bend
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3x20 reps |
rest: 60s
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Barbell Incline Bench Press
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3x20 reps |
rest: 60s
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Dumbbell Rotational Decline Sit-Up
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3x20 reps |
rest: 60s
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Barbell Decline Bench Press
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3x20 reps |
rest: 60s
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Barbell Romanian Deadlift
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3x20 reps |
rest: 60s
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Dumbbell Bent-Over Row
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3x20 reps |
rest: 60s
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Barbell Bradford Rocky Press
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3x20 reps |
rest: 60s
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Barbell Rear Delt Row to Neck
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3x20 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x20 reps |
rest: 60s
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Barbell Drag Curl
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3x20 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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Glute Kickback
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3x20 reps |
rest: 60s
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Cable Pull Through
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3x20 reps |
rest: 60s
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Barbell Rocking Standing Calf Raise
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3x20 reps |
rest: 60s
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Barbell 1/4 Squat
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3x20 reps |
rest: 60s
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EZ Bar French Press
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3x20 reps |
rest: 60s
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Dumbbell Decline Tricep Extension
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3x20 reps |
rest: 60s
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