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Barbell Bench Press
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5x8 reps |
rest: 0s
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Dumbbell Fly
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5x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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5x8 reps |
rest: 0s
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5x12 reps |
rest: 60s
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5x8 reps |
rest: 0s
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Dumbbell Decline Fly
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5x12 reps |
rest: 60s
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Dumbbell Alternating Tricep Kickback
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4x10 reps |
rest: 0s
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Tricep Push-Up
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4x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 90s
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Machine Leg Press
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6x10 reps |
rest: 0s
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Machine Calf Press
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6x20 reps |
rest: 45s
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Machine Leg Extension
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4x15 reps |
rest: 60s
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Machine Seated Leg Curl
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4x15 reps |
rest: 60s
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Dumbbell Lunge
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4x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x12 reps |
rest: 60s
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Barbell Standing Calf Raise
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6x20 reps |
rest: 45s
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6x20 reps |
rest: 45s
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Pull-Up
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4x8 reps |
rest: 60s
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T Bar Row
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4x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 0s
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Cable Front Lat Pulldown (Close Grip)
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4x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x8 reps |
rest: 60s
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Machine Lat Pulldown
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4x8 reps |
rest: 60s
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Cable Rope Hammer Curl
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4x8 reps |
rest: 60s
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Dumbbell Bicep Curl
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4x21 reps |
rest: 60s
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Barbell Push Press
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4x8 reps |
rest: 60s
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Machine Shoulder Press
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4x8 reps |
rest: 60s
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Barbell Military Press (Seated)
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4x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 60s
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Barbell Upright Row
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4x8 reps |
rest: 60s
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Dumbbell Reverse Fly
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4x8 reps |
rest: 60s
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Barbell Shrug
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4x8 reps |
rest: 60s
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Barbell Curl
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3x12 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 60s
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Barbell Curl (Close Grip)
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3x15 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x12 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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Barbell Spider Curl
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x12 reps |
rest: 60s
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Bench Dip
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4x15 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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4x12 reps |
rest: 60s
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Cable Tricep Kickback
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4x12 reps |
rest: 60s
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