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Barbell Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Pullover
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4x10 reps |
rest: 60s
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Dumbbell Fly
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4x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x10 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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4x10 reps |
rest: 60s
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Dumbbell Seated One-Arm Tricep Extension
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4x10 reps |
rest: 60s
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Barbell Bent-Over Row
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4x10 reps |
rest: 30s
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Cable Elevated Row
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4x10 reps |
rest: 30s
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Weighted Pull-Up
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4x10 reps |
rest: 30s
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Chin-Up
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4x10 reps |
rest: 30s
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Barbell Curl
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4x10 reps |
rest: 30s
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Dumbbell Incline Curl
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4x10 reps |
rest: 30s
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Dumbbell Seated Alternating Hammer Curl
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4x10 reps |
rest: 30s
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Dumbbell Concentration Curl
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4x10 reps |
rest: 30s
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Dumbbell Seated Arnold Press
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4x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x10 reps |
rest: 60s
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Barbell Upright Row
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4x10 reps |
rest: 60s
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Barbell Shrug
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4x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x10 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x10 reps |
rest: 60s
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Dumbbell Seated One-Arm Tricep Extension
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4x10 reps |
rest: 60s
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Barbell Seated Tricep Extension
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4x10 reps |
rest: 60s
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Cable Bicep Curl (Close Grip)
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4x10 reps |
rest: 60s
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Dumbbell Concentration Curl
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4x10 reps |
rest: 60s
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Cable Rope Hammer Curl
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4x10 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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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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Machine Leg Extension
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4x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x10 reps |
rest: 60s
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Machine Calf Raise
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4x10 reps |
rest: 60s
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Decline Crunch
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4x10 reps |
rest: 60s
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Hanging Knee Raise
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4x10 reps |
rest: 60s
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Seated Bench Leg Pull-In
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4x10 reps |
rest: 60s
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Leg Raise
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4x10 reps |
rest: 60s
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Wrist Roller
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4x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x10 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x10 reps |
rest: 60s
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EZ Bar Curl
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4x10 reps |
rest: 60s
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Cable One-Arm Bicep Curl
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4x10 reps |
rest: 60s
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