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Dumbbell Seated Shoulder Press
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5x5 reps |
rest: 60s
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Dumbbell Lateral Raise
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5x5 reps |
rest: 60s
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Dumbbell Lateral Raise (Prone)
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5x5 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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5x5 reps |
rest: 60s
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Dumbbell One-Arm Row
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5x5 reps |
rest: 60s
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Dumbbell Bent-Over Row
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5x5 reps |
rest: 60s
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Dumbbell One-Arm Pullover (Stability Ball)
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5x5 reps |
rest: 60s
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Dumbbell Seated Wrist Curl
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5x5 reps |
rest: 60s
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Dumbbell Wrist Curl (Neutral Grip)
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4x10 reps |
rest: 60s
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Dumbbell Reverse Wrist Curl
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4x10 reps |
rest: 60s
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Dumbbell Bench Press
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5x5 reps |
rest: 60s
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Dumbbell Decline Bench Press
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5x5 reps |
rest: 60s
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Dumbbell Fly
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5x5 reps |
rest: 60s
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Dumbbell Incline Fly
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4x10 reps |
rest: 60s
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Dumbbell Seated Curl
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4x10 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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4x10 reps |
rest: 60s
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Dumbbell One-Arm Preacher Curl
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5x5 reps |
rest: 60s
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Dumbbell Tricep Extension (Supine)
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5x5 reps |
rest: 60s
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Dumbbell Seated One-Arm Tricep Extension
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5x5 reps |
rest: 60s
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Single-Leg Bench Dip
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4x10 reps |
rest: 60s
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Bench Crunch
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5x5 reps |
rest: 60s
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Leg Raise
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4x10 reps |
rest: 60s
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Dumbbell Squat
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4x10 reps |
rest: 60s
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Dumbbell Stiff-Leg Deadlift
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4x10 reps |
rest: 60s
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Dumbbell Lunge
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4x10 reps |
rest: 60s
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Dumbbell Hamstring Curl
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4x10 reps |
rest: 60s
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Dumbbell Seated Calf Raise
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4x10 reps |
rest: 60s
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Dumbbell Calf Raise
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4x10 reps |
rest: 60s
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Posterior Lower Leg Stretch
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4x10 reps |
rest: 60s
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Hip Adduction
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4x10 reps |
rest: 60s
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