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First workout
Dumbbell Bench Press
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3x12 reps |
rest: 80s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 80s
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Dumbbell Fly
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3x12 reps |
rest: 80s
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Push-Up (Close Hand)
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3x12 reps |
rest: 80s
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Dumbbell Seated One-Arm Tricep Extension
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3x12 reps |
rest: 80s
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Dip
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3x12 reps |
rest: 80s
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EZ Bar Curl
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3x12 reps |
rest: 80s
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EZ Bar Curl (Reverse Grip)
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3x12 reps |
rest: 80s
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Cable Shoulder Extension
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3x12 reps |
rest: 80s
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Cable Bicep Curl
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3x12 reps |
rest: 80s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 80s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 80s
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Dumbbell Front Raise
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3x12 reps |
rest: 80s
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Dumbbell Upright Row
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3x12 reps |
rest: 80s
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Dumbbell One-Arm Row
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6x12 reps |
rest: 80s
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Barbell Deadlift
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3x12 reps |
rest: 80s
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Back Hyperextension
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3x12 reps |
rest: 80s
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Cable Elevated Row
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3x12 reps |
rest: 80s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 80s
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Barbell Squat
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3x12 reps |
rest: 80s
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Machine Leg Extension
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3x12 reps |
rest: 80s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 80s
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Machine Leg Press
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3x12 reps |
rest: 80s
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Machine Hip Abduction
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3x12 reps |
rest: 80s
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Machine Hip Adduction
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3x12 reps |
rest: 80s
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Barbell Glute Bridge
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3x12 reps |
rest: 80s
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Machine Calf Raise
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3x12 reps |
rest: 80s
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