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Barbell Bench Press
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1x. reps |
rest: 120s
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Barbell Bench Press
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3x10 reps |
rest: 60s
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Pull-Up
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3x. reps |
rest: 75s
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Dumbbell Shoulder Press
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 30s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 60s
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Barbell Upright Row
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3x15 reps |
rest: 5s
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Dumbbell Decline Tricep Extension
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3x12 reps |
rest: 60s
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Barbell Squat
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1x10 reps |
rest: 120s
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Barbell Squat
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3x10 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x10 reps |
rest: 60s
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Barbell Curl
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1x12 reps |
rest: 60s
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Barbell Single-Leg Squat
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3x12 reps |
rest: 60s
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Machine Kneeling Leg Curl
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3x15 reps |
rest: 60s
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Barbell Standing Calf Raise
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1x20 reps |
rest: 60s
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Dumbbell Alternating Incline Curl
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3x15 reps |
rest: 45s
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Barbell Military Press
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1x. reps |
rest: 120s
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Barbell Military Press
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3x10 reps |
rest: 60s
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Pull-Up
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3x. reps |
rest: 60s
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Dumbbell Bench Press
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 30s
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Dumbbell One-Arm Lateral Raise
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3x12 reps |
rest: 30s
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Dumbbell Decline Bench Press
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3x15 reps |
rest: 1s
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Dumbbell One-Arm Tricep Extension
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3x15 reps |
rest: 60s
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Barbell Squat
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1x. reps |
rest: 120s
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Barbell Squat
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3x10 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x10 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x12 reps |
rest: 60s
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Barbell Lunge
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3x12 reps |
rest: 60s
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Machine Kneeling Leg Curl
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1x15 reps |
rest: 60s
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Barbell Standing Calf Raise
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1x20 reps |
rest: 60s
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Dumbbell One-Arm Zottman Preacher Curl
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2x15 reps |
rest: 10s
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