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Barbell Squat
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3x12 reps |
rest: 90s
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Barbell Lunge
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3x12 reps |
rest: 90s
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Machine Leg Press
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3x12 reps |
rest: 90s
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Calf Press On Leg Press
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3x20 reps |
rest: 90s
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Barbell Standing Calf Raise
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3x20 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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2x16 reps |
rest: 60s
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Cable Kneeling Crunch
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3x20 reps |
rest: 60s
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Dumbbell Side Bend
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3x16 reps |
rest: 60s
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Barbell Bench Press
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5x12 reps |
rest: 0s
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Dumbbell Bench Press
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5x25 reps |
rest: 90s
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Barbell Incline Bench Press
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3x6 reps |
rest: 60s
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Cable Cross-Over
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5x12 reps |
rest: 60s
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Dip
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5x8 reps |
rest: 60s
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Barbell Curl
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5x12 reps |
rest: 60s
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Dumbbell Incline Curl
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3x10 reps |
rest: 60s
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Barbell Deadlift
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5x12 reps |
rest: 90s
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Pull-Up
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5x8 reps |
rest: 90s
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Cable Seated Row
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3x12 reps |
rest: 90s
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T Bar Row
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3x8 reps |
rest: 60s
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Decline Crunch
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3x12 reps |
rest: 60s
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Oblique Crunch
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3x12 reps |
rest: 60s
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Parallel Bar Hip Raise
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3x8 reps |
rest: 60s
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