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Dumbbell Seated Arnold Press
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5x15,12,10,8,5 reps |
rest: 30s
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Dumbbell Lateral Raise
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5x15,12,10,8,5 reps |
rest: 30s
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Weight Plate Shrug
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5x15,12,10,8,5 reps |
rest: 30s
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Barbell Upright Row
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5x15,12,10,8,5 reps |
rest: 30s
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Barbell Military Press
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5x15,12,10,8,5 reps |
rest: 30s
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Cable Rope Overhead Tricep Extension
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5x15,12,10,8,5 reps |
rest: 60s
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Cable Shoulder Extension
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5x15,12,10,8,5 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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5x15,12,10,8,5 reps |
rest: 60s
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Dumbbell Decline Tricep Extension
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5x15,12,10,8,5 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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5x15,12,10,8,5 reps |
rest: 60s
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Barbell Bench Press
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5x15,12,10,8,5 reps |
rest: 60s
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Barbell Decline Bench Press
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3x15,12,10,8,5 reps |
rest: 60s
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Barbell Incline Bench Press
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5x15,12,10,8,5 reps |
rest: 60s
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Machine Fly
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5x15,12,10,8,5 reps |
rest: 60s
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Cable Cross-Over
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5x15,12,10,8,5 reps |
rest: 60s
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Barbell Romanian Deadlift
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5x15,12,10,8,5 reps |
rest: 60s
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Cable Elevated Row
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5x15,12,10,8,5 reps |
rest: 60s
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Cable Rope Lat Pulldown
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5x15,12,10,8,5 reps |
rest: 60s
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Machine Lat Pulldown (Reverse Grip)
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5x15,12,10,8,5 reps |
rest: 60s
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T Bar Row
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5x15,12,10,8,5 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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5x15,12,10,8,5 reps |
rest: 60s
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Barbell Curl
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5x15,12,10,8,5 reps |
rest: 60s
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Dumbbell One-Arm Incline Curl
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5x15,12,10,8,5 reps |
rest: 60s
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Barbell Curl (Close Grip)
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5x15,12,10,8,5 reps |
rest: 60s
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Cable Rope Hammer Curl
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5x15,12,10,8,5 reps |
rest: 60s
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Cable Reverse Curl
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5x15,12,10,8,5 reps |
rest: 60s
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