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This workout is designed to help individuals gain size and strength.
Machine Assisted Pull Up
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4x8 reps |
rest: 60s
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Barbell Deadlift
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4x8 reps |
rest: 60s
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Cable Seated Row
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4x8 reps |
rest: 60s
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Reverse Grip Lat Pull Down
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4x12 reps |
rest: 60s
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T Bar Row
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3x8 reps |
rest: 60s
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Machine Reverse Flyes
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4x8 reps |
rest: 60s
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Barbell Incline Bench Press
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4x8 reps |
rest: 60s
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Dumbbell Decline Bench Press
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4x8 reps |
rest: 60s
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Dumbbell Bench Press
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1x8 reps |
rest: 10s
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Dumbbell Fly
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1x8 reps |
rest: 10s
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Dumbbell Bench Press
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1x8 reps |
rest: 10s
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Dumbbell Fly
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1x8 reps |
rest: 10s
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Dumbbell Bench Press
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1x8 reps |
rest: 10s
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Dumbbell Fly
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1x8 reps |
rest: 60s
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Push Up
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3x10 reps |
rest: 60s
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Leg Extensions
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5x8 reps |
rest: 60s
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Barbell Front Squat
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3x10 reps |
rest: 120s
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Dumbbell Walking Lunges
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3x30 reps |
rest: 60s
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Barbell Stiff-Legged Deadlift
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3x15 reps |
rest: 60s
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Dumbbell Step Ups
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3x10 reps |
rest: 60s
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Leg Press Machine
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4x8 reps |
rest: 60s
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Calf Press on Leg Press Machine
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4x10 reps |
rest: 60s
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Dumbbell Front Two Raise
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1x8 reps |
rest: 5s
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Smith Machine Shrug
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1x8 reps |
rest: 5s
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Dumbbell Front Two Raise
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1x8 reps |
rest: 5s
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Smith Machine Shrug
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1x8 reps |
rest: 5s
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Dumbbell Front Two Raise
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1x8 reps |
rest: 5s
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Smith Machine Shrug
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1x8 reps |
rest: 60s
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Dumbbell Arnold Press
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4x10 reps |
rest: 60s
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Dumbbell Lying Reverse Fly
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4x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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2x15 reps |
rest: 60s
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Dumbbell Preacher Curl
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3x10 reps |
rest: 60s
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Dumbbell Incline Curl
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3x10 reps |
rest: 60s
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EZ Bar Curl
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3x10 reps |
rest: 60s
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Cable Standing Curl
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3x21 reps |
rest: 60s
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Machine Assisted Dip
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4x10 reps |
rest: 60s
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EZ Bar Decline Close Grip Skull Crusher
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4x8 reps |
rest: 60s
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Cable Reverse Grip Triceps Pushdown
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3x12 reps |
rest: 60s
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Triceps Pushdown V Bar
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3x12 reps |
rest: 60s
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Close Triceps Pushup
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4x10 reps |
rest: 60s
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