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Step Machine
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1x0 reps |
rest: 15s
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Barbell Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Bench Press
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4x12 reps |
rest: 60s
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Barbell Incline Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x12 reps |
rest: 60s
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Machine Fly
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4x12 reps |
rest: 60s
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Hanging Leg Raise
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3x15 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Decline Bench Leg Raise
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3x8 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 15s
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Barbell Deadlift
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4x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x10 reps |
rest: 60s
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Cable Seated Row
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4x10 reps |
rest: 60s
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Cable V Bar Pulldown
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4x10 reps |
rest: 60s
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Cable Shoulder Extension
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4x10 reps |
rest: 60s
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T Bar Row
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4x10 reps |
rest: 60s
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Back Hyperextension
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4x10 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 15s
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Dumbbell Seated Shoulder Press
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4x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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4x12 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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4x12 reps |
rest: 60s
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Barbell Shrug
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4x12 reps |
rest: 60s
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Barbell Military Press
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4x12 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Hanging Leg Raise
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3x8 reps |
rest: 60s
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Weight Plate Russian Twist
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3x8 reps |
rest: 60s
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Walking
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1x0 reps |
rest: 20s
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Barbell Clean Deadlift
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4x10 reps |
rest: 60s
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Barbell Squat
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4x10 reps |
rest: 60s
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Barbell Lunge
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4x10 reps |
rest: 60s
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Machine Leg Extension
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4x10 reps |
rest: 60s
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Machine Leg Press
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4x10 reps |
rest: 60s
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Machine Seated Leg Curl
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4x10 reps |
rest: 60s
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Calf Press On Leg Press
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4x18 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 15s
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Dumbbell Alternating Bicep Curl
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4x12 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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4x12 reps |
rest: 60s
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Barbell Curl
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4x12 reps |
rest: 60s
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Preacher Curl Machine
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4x12 reps |
rest: 60s
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Dip
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4x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x12 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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4x12 reps |
rest: 60s
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Hanging Leg Raise
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4x12 reps |
rest: 60s
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Plank
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4x12 reps |
rest: 60s
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Barbell Ab Rollout
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2x5 reps |
rest: 60s
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Yoga
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1x0 reps |
rest: 60s
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Boxing
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1x0 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 60s
|