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Traditional Bodybuilding split with a separate Deadlift & Bodyweight day
3x12 reps |
rest: 60s
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Cable Lower Chest Raise
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2x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 120s
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Barbell Decline Bench Press
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3x8 reps |
rest: 120s
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Barbell Curl
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2x15 reps |
rest: 60s
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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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2x15 reps |
rest: 60s
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Dumbbell Pullover
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3x8 reps |
rest: 120s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 120s
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Cable Elevated Row
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3x12 reps |
rest: 120s
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Smith Machine Upright Row
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3x12 reps |
rest: 120s
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Dumbbell Tricep Extension (Supine)
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Barbell Squat
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2x10 reps |
rest: 120s
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Dumbbell Alternating Shoulder Press
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3x12 reps |
rest: 120s
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Barbell Stiff-Leg Deadlift
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2x10 reps |
rest: 120s
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Dumbbell Lateral Raise (Prone)
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3x15 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x15 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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2x15 reps |
rest: 60s
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Barbell Deadlift
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2x1 reps |
rest: 320s
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Pull-Up
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2x15 reps |
rest: 60s
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Chin-Up
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2x15 reps |
rest: 60s
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Dip
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4x15 reps |
rest: 60s
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Dumbbell Deep Push-Up
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2x15 reps |
rest: 60s
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