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Dumbbell Bench Press
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3x10 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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3x15 reps |
rest: 30s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 30s
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Cable Seated Row
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3x15 reps |
rest: 30s
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Dumbbell Decline Bench Press
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3x10 reps |
rest: 30s
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Dumbbell One-Arm Row
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3x15 reps |
rest: 30s
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Dumbbell Fly
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3x10 reps |
rest: 30s
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Cable Front Lat Pulldown (Close Grip)
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3x15 reps |
rest: 30s
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Hanging Knee Raise
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3x20 reps |
rest: 30s
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Crunch
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3x25 reps |
rest: 30s
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Machine Leg Press
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3x10 reps |
rest: 30s
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Machine Leg Extension
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3x10 reps |
rest: 30s
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Dumbbell Lunge
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3x10 reps |
rest: 30s
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Barbell Stiff-Leg Deadlift
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3x15 reps |
rest: 30s
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Barbell Bulgarian Split Squat
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3x10 reps |
rest: 30s
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Hanging Knee Raise Rotation
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3x10 reps |
rest: 30s
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Cable Wood Chop
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3x15 reps |
rest: 30s
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Dumbbell Seated Side Lateral Raise
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3x10 reps |
rest: 30s
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Dumbbell Shoulder Shrug
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3x15 reps |
rest: 30s
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Dumbbell One-Arm Front Raise
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3x10 reps |
rest: 30s
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Dumbbell Bent-Over Raise
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3x15 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 30s
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Barbell Upright Row
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3x10 reps |
rest: 30s
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Cable Kneeling Crunch
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3x8 reps |
rest: 30s
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Dumbbell Wood Chop
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3x8 reps |
rest: 30s
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Dumbbell Bench Press
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3x10 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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3x15 reps |
rest: 30s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 30s
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Cable Seated Row
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3x15 reps |
rest: 30s
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Dip
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3x reps |
rest: 30s
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Dumbbell One-Arm Row
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3x15 reps |
rest: 30s
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Dumbbell Fly
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3x10 reps |
rest: 30s
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Cable Front Lat Pulldown (Close Grip)
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3x15 reps |
rest: 30s
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Hanging Knee Raise
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3x10 reps |
rest: 30s
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Barbell Ab Rollout (Kneeling)
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3x15 reps |
rest: 30s
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