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Barbell Bench Press
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3x8 reps |
rest: 30s
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Machine Bench Press
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4x8 reps |
rest: 45s
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Handstand Push-Up
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4x8 reps |
rest: 30s
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Cable Lateral Raise
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5x8 reps |
rest: 30s
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Machine Fly
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4x8 reps |
rest: 30s
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Dumbbell Reverse Fly
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4x8 reps |
rest: 30s
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Cable Tricep Pushdown (Rope)
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4x8 reps |
rest: 30s
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Cable Cross-Over
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4x8 reps |
rest: 30s
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Dip
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4x8 reps |
rest: 90s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 30s
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Chin-Up
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5x8 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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4x8 reps |
rest: 30s
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Cable Bicep Curl
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4x8 reps |
rest: 30s
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Cable Seated Row
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4x8 reps |
rest: 30s
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Leverage Machine High Row
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4x8 reps |
rest: 30s
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Back Hyperextension
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4x8 reps |
rest: 30s
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Dumbbell Bicep Curl
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4x8 reps |
rest: 30s
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Preacher Curl Machine
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4x8 reps |
rest: 30s
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Machine Seated Row
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4x8 reps |
rest: 30s
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Barbell Bent-Over Row
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4x8 reps |
rest: 30s
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Barbell Curl
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4x8 reps |
rest: 30s
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T Bar Row
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4x8 reps |
rest: 30s
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Machine Leg Press
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4x8 reps |
rest: 30s
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Machine Leg Extension
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3x8 reps |
rest: 30s
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Machine Seated Leg Curl
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3x8 reps |
rest: 30s
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Calf Press On Leg Press
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3x8 reps |
rest: 30s
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Machine Hip Adduction
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3x8 reps |
rest: 30s
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Machine Hip Abduction
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3x8 reps |
rest: 30s
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4x8 reps • 30s |
rest: 0s
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V-Up
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4x0 reps • 30s |
rest: 0s
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3x8 reps |
rest: 0s
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3x8 reps |
rest: 0s
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3x8 reps |
rest: 0s
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3x8 reps |
rest: 120s
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Sit-Up
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4x0 reps • 30s |
rest: 30s
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Hanging Knee Raise
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4x0 reps • 30s |
rest: 30s
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