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The Waterbury Method by Chad Waterbury.
Smith Machine Squat
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10x3 reps |
rest: 55s
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Dip
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4x6 reps |
rest: 55s
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Dumbbell One-Arm Row
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4x6 reps |
rest: 55s
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Dumbbell Bicep Curl
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4x6 reps |
rest: 55s
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Dumbbell Tricep Extension (Supine)
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4x6 reps |
rest: 55s
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Cable Rope Face Pull
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4x6 reps |
rest: 55s
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Smith Machine Bench Press
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10x3 reps |
rest: 60s
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Barbell Standing Calf Raise
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4x6 reps |
rest: 60s
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Dumbbell One-Arm Press (Palms In)
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4x6 reps |
rest: 60s
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Dumbbell Upright Row
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4x6 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x6 reps |
rest: 60s
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Smith Machine Stiff-Leg Deadlift
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4x8 reps |
rest: 60s
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Chin-Up
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10x3 reps |
rest: 55s
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Dumbbell Incline Bench Press
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4x6 reps |
rest: 55s
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Dumbbell Hammer Curl
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4x6 reps |
rest: 55s
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Dumbbell Reverse Lunge
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4x6 reps |
rest: 55s
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Machine Seated Calf Raise
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4x6 reps |
rest: 55s
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Machine Seated Leg Curl
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4x6 reps |
rest: 55s
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