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Barbell Deep Squat
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4x10 reps |
rest: 45s
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Barbell Front Squat
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4x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x10 reps |
rest: 45s
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Machine Leg Extension
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4x10 reps |
rest: 45s
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Dumbbell Lunge
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4x10 reps |
rest: 45s
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Dumbbell Calf Raise
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4x10 reps |
rest: 45s
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Barbell Seated Calf Raise
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4x10 reps |
rest: 45s
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Barbell Bench Press
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4x10 reps |
rest: 30s
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Barbell Reverse Bench Press (Wide Grip)
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4x10 reps |
rest: 30s
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Barbell Decline Bench Press
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4x10 reps |
rest: 60s
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Barbell Rack Pull
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4x10 reps |
rest: 60s
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Machine Seated Row
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4x10 reps |
rest: 60s
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Barbell Row
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4x10 reps |
rest: 30s
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Dumbbell Pullover
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4x10 reps |
rest: 30s
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Decline Bench Weighted Twist
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2x25 reps |
rest: 30s
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Seated Bench Leg Pull-In
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2x25 reps |
rest: 30s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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4x10 reps |
rest: 30s
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Barbell Preacher Curl
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4x10 reps |
rest: 30s
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EZ Bar Close Grip Curl
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4x10 reps |
rest: 30s
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Dumbbell Incline Curl
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4x10 reps |
rest: 30s
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Dumbbell One-Arm Tricep Kickback
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4x10 reps |
rest: 30s
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EZ Bar Tricep Extension (Close Grip)
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4x10 reps |
rest: 30s
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Dumbbell Seated Tricep Press
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4x10 reps |
rest: 30s
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Barbell Squat
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4x10 reps |
rest: 45s
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Barbell Front Squat
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4x10 reps |
rest: 45s
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Machine Leg Curl (Prone)
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4x10 reps |
rest: 45s
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Machine Leg Extension
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4x10 reps |
rest: 45s
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Barbell Seated Calf Raise
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4x10 reps |
rest: 60s
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Bodyweight Step-Up
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4x10 reps |
rest: 60s
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Dumbbell Calf Raise
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4x10 reps |
rest: 45s
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Decline Bench Leg Raise
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4x10 reps |
rest: 45s
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Decline Bench Weighted Twist
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4x10 reps |
rest: 45s
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Barbell Bench Press
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4x10 reps |
rest: 30s
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Barbell Reverse Bench Press (Wide Grip)
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4x10 reps |
rest: 30s
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Dumbbell Decline Fly
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4x10 reps |
rest: 30s
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Dumbbell Pullover
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4x10 reps |
rest: 30s
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Machine Seated Row
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4x10 reps |
rest: 30s
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Dumbbell One-Arm Row
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4x10 reps |
rest: 30s
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Barbell Rack Pull
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4x10 reps |
rest: 30s
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Assisted Hyperextension
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4x10 reps |
rest: 30s
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Dumbbell Alternating Bicep Curl
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4x10 reps |
rest: 45s
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EZ Bar Preacher Curl (Close Grip)
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4x10 reps |
rest: 45s
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Dumbbell Hammer Curl (Cross Body)
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4x10 reps |
rest: 45s
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Dumbbell Preacher Curl
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4x10 reps |
rest: 45s
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Dumbbell One-Arm Tricep Kickback
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4x10 reps |
rest: 45s
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Dumbbell One-Arm Tricep Extension
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4x10 reps |
rest: 45s
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Single-Leg Bench Dip
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4x20 reps |
rest: 45s
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Dumbbell One-Arm Front Raise
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4x20 reps |
rest: 45s
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Barbell Shrug
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4x10 reps |
rest: 45s
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Barbell Upright Row
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4x10 reps |
rest: 45s
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Plank
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2x10 reps |
rest: 45s
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Leg Raise
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2x25 reps |
rest: 45s
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Crunch
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2x25 reps |
rest: 45s
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