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Barbell Bench Press
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3x6 reps |
rest: 120s
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Barbell Incline Bench Press
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3x6 reps |
rest: 120s
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Dip
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3x8 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x6 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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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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Barbell Ab Rollout (Kneeling)
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3x8 reps |
rest: 60s
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Weight Plate Rotation
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3x8 reps |
rest: 60s
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Weight Plate Russian Twist
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3x8 reps |
rest: 60s
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Hanging Knee Raise
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3x8 reps |
rest: 60s
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Kettlebell Advanced Windmill
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3x8 reps |
rest: 60s
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Stability Ball Weighted Sit-Up
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3x8 reps |
rest: 60s
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Forearm Plank with Hip Abduction
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x6 reps |
rest: 120s
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Barbell Bent-Over Row
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3x6 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 60s
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Kettlebell One-Arm Clean
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3x8 reps |
rest: 60s
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Kettlebell Thruster
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3x8 reps |
rest: 60s
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Kettlebell One-Arm Swing
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3x8 reps |
rest: 60s
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Treadmill Running
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3x8 reps |
rest: 60s
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Kettlebell Goblet Squat
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3x8 reps |
rest: 60s
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Kettlebell Advanced Windmill
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3x8 reps |
rest: 60s
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Kettlebell Figure Eight
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3x8 reps |
rest: 60s
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Barbell Squat
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3x6 reps |
rest: 120s
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Barbell Lunge
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3x6 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Barbell Shoulder Press
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3x6 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Treadmill Running
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3x8 reps |
rest: 60s
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