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Rowing
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1x0 reps |
rest: 10s
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Barbell Bench Press
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8x8 reps |
rest: 30s
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Barbell Push Press
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8x8 reps |
rest: 30s
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Dip
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8x8 reps |
rest: 30s
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EZ Bar Curl
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8x8 reps |
rest: 30s
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Barbell Rack Pull
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8x8 reps |
rest: 30s
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Dumbbell Shoulder Shrug
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8x8 reps |
rest: 30s
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Stationary Bike
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1x0 reps |
rest: 10s
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Cable Cross-Over
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8x8 reps |
rest: 30s
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Dumbbell Lateral Raise
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8x8 reps |
rest: 30s
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Cable Tricep Pushdown (Rope)
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8x8 reps |
rest: 30s
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Cable Bicep Curl (Supine)
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8x8 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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8x8 reps |
rest: 30s
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Cable Upright Row
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8x8 reps |
rest: 30s
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1x0 reps |
rest: 10s
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Barbell Squat
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8x8 reps |
rest: 30s
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Machine Leg Curl (Prone)
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8x8 reps |
rest: 30s
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Jump Squat
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8x8 reps |
rest: 30s
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Barbell Lunge
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8x8 reps |
rest: 30s
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Machine Calf Raise
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8x15 reps |
rest: 30s
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Decline Crunch
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8x8 reps |
rest: 30s
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Barbell Ab Rollout (Kneeling)
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8x8 reps |
rest: 30s
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1x0 reps |
rest: 10s
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Dumbbell Bench Press
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8x8 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
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8x8 reps |
rest: 30s
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Barbell Bench Press (Close Grip)
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8x8 reps |
rest: 30s
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Barbell Curl
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8x8 reps |
rest: 30s
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Barbell Bent-Over Row
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8x8 reps |
rest: 30s
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Barbell Shrug
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8x8 reps |
rest: 30s
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Rowing
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1x0 reps |
rest: 5s
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1x0 reps |
rest: 5s
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Dumbbell Fly
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8x8 reps |
rest: 30s
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Dumbbell One-Arm Front Raise
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8x8 reps |
rest: 30s
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Cable Rope Overhead Tricep Extension
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8x8 reps |
rest: 30s
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Dumbbell Alternating Preacher Curl (Hammer)
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8x8 reps |
rest: 30s
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Pull-Up
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8x8 reps |
rest: 30s
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Barbell Shrug
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8x8 reps |
rest: 30s
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1x0 reps |
rest: 10s
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Barbell Step-Up
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8x8 reps |
rest: 30s
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Barbell Stiff-Leg Deadlift
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8x8 reps |
rest: 30s
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Barbell Front Squat
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8x8 reps |
rest: 30s
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Kettlebell Single-Leg Deadlift
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8x8 reps |
rest: 30s
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Barbell Standing Calf Raise
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8x15 reps |
rest: 30s
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Hanging Leg Raise
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8x8 reps |
rest: 30s
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Cable Wood Chop
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8x8 reps |
rest: 30s
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