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Barbell Military Press (Seated)
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3x20 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x10 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Back Hyperextension
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4x15 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Dumbbell Lunge
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x8 reps |
rest: 60s
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Dumbbell Calf Raise
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6x16 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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5x10 reps |
rest: 60s
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Cable Bicep Curl
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6x6 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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5x10 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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4x12 reps |
rest: 60s
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Dumbbell Alternating Tricep Kickback
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2x15 reps |
rest: 60s
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Dumbbell Incline Bench Press
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5x8 reps |
rest: 60s
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Barbell Bench Press
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5x8 reps |
rest: 60s
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Cable Cross-Over
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4x12 reps |
rest: 60s
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Bench Push-Up
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4x15 reps |
rest: 60s
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Cable Cross-Over
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3x8 reps |
rest: 60s
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