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Push-Up
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3x12 reps |
rest: 60s
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Barbell Bench Press
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3x12 reps |
rest: 60s
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Bench Leg Raise (Supine)
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3x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Incline Fly
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3x12 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x12 reps |
rest: 60s
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Bench Push-Up
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3x12 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x12 reps |
rest: 60s
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Dumbbell Upright Row
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3x12 reps |
rest: 60s
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Dumbbell Alternating Front Raise
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3x24 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x12 reps |
rest: 60s
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Back Hyperextension
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3x12 reps |
rest: 60s
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Machine Assisted Pull-Up
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3x12 reps |
rest: 60s
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Chin-Up
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3x12 reps |
rest: 60s
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Dip
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3x12 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Barbell Romanian Deadlift
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3x12 reps |
rest: 60s
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Barbell Preacher Curl
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3x12 reps |
rest: 60s
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Barbell Preacher Curl (Overhand)
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3x12 reps |
rest: 60s
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Dumbbell Alternating Preacher Curl (Hammer)
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3x24 reps |
rest: 60s
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Bench Dip
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3x12 reps |
rest: 60s
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Dumbbell Concentration Curl
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6x12 reps |
rest: 60s
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Dumbbell Reverse Concentration Curl
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3x12 reps |
rest: 60s
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Dumbbell Supinated One-Arm Wrist Curl
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6x12 reps |
rest: 60s
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Dumbbell One-Arm Wrist Curl (Pronated)
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6x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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6x12 reps |
rest: 60s
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Barbell Curl
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3x12 reps |
rest: 60s
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Barbell Squat
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3x12 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Seated Leg Curl
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3x12 reps |
rest: 60s
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Machine Calf Raise
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3x12 reps |
rest: 60s
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Machine Leg Press
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3x12 reps |
rest: 60s
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Calf Press On Leg Press
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3x12 reps |
rest: 60s
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Bodyweight Wall Squat
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3x12 reps |
rest: 60s
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Air Bike
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3x20 reps |
rest: 60s
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Crunch
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3x12 reps |
rest: 60s
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Mountain Climber
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3x20 reps |
rest: 60s
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Push-Up
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3x12 reps |
rest: 60s
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Plank
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3x12 reps |
rest: 60s
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Weight Plate Russian Twist
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3x12 reps |
rest: 60s
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Bench Weighted Decline Crunch
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3x12 reps |
rest: 60s
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Cable Pallof Press with Rotation
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3x12 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 10s
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Walking
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1x0 reps |
rest: 10s
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Rowing
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1x0 reps |
rest: 10s
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Sit-Up
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3x12 reps |
rest: 60s
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