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Pull-Up
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2x4 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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5x4 reps |
rest: 60s
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Barbell Bent-Over Row
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3x4 reps |
rest: 60s
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Dumbbell Seated Curl
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3x4 reps |
rest: 60s
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Cable Bicep Curl
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3x4 reps |
rest: 60s
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Pull-Up
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3x8 reps |
rest: 0s
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Cable One-Arm Row
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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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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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Dumbbell Spider Curl
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3x8 reps |
rest: 60s
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Barbell Reverse Curl
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3x8 reps |
rest: 60s
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Push-Up
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2x4 reps |
rest: 60s
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Dumbbell Bench Press
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5x4 reps |
rest: 60s
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Dumbbell Incline Bench Press
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5x4 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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5x4 reps |
rest: 60s
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EZ Bar Incline Tricep Extension
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5x4 reps |
rest: 60s
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Push-Up
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2x8 reps |
rest: 60s
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Cable Cross-Over
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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EZ Bar Incline Tricep Extension
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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3x8 reps |
rest: 60s
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Dumbbell Tricep Kickback
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3x8 reps |
rest: 60s
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Barbell Squat
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5x4 reps |
rest: 60s
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Barbell Deadlift
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5x4 reps |
rest: 60s
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Machine Calf Raise
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5x4 reps |
rest: 60s
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Machine Seated Calf Raise
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5x4 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Dumbbell Walking Lunge
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Machine Calf Raise
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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Barbell Clean and Jerk
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3x4 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x4 reps |
rest: 60s
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Dumbbell Bent-Over Reverse Fly
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3x4 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x4 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 0s
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Dumbbell One-Arm Shoulder Press
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3x8 reps |
rest: 0s
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Dumbbell Bent-Over Reverse Fly
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3x8 reps |
rest: 0s
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Cable Standing Row
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3x8 reps |
rest: 0s
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3x8 reps |
rest: 0s
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Cable Shrug
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3x8 reps |
rest: 0s
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Dumbbell Upright Row
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3x8 reps |
rest: 0s
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