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Push-Up
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5x25,25,20,20,20 reps |
rest: 60s
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Smith Machine Incline Bench Press
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5x12,10,10,8,8 reps |
rest: 60s
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Dumbbell Fly
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3x15 reps |
rest: 60s
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Dumbbell Bench Press
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4x10 reps |
rest: 60s
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Cable Cross-Over
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3x10 reps |
rest: 60s
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Bench Dip
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3x10 reps |
rest: 60s
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Barbell Upright Row
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3x10 reps |
rest: 60s
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Dumbbell Alternating Deltoid Raise
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3x10 reps |
rest: 60s
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Dumbbell Alternating Front Raise
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3x10 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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Cable Tricep Pushdown (Rope)
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4x10 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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4x10 reps |
rest: 60s
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Dip
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4x10 reps |
rest: 60s
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Treadmill Running
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1x1 reps |
rest: 20s
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