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Day 1 is upper body
Day 2 is lower body
Day 3 is full body alternate stuff
Dumbbell Bench Press
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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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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x8 reps |
rest: 60s
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Cable Rope Lat Pulldown
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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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Dumbbell Squat
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3x8 reps |
rest: 60s
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Dumbbell Calf Raise
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3x8 reps |
rest: 60s
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Leg Raise
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3x8 reps |
rest: 60s
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Dumbbell Deadlift
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3x8 reps |
rest: 60s
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Dumbbell Upright Row
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Reverse Fly
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Bodyweight Squat
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3x8 reps |
rest: 60s
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Bodyweight Step-Up
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3x8 reps |
rest: 60s
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