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Barbell Bench Press
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3x12 reps |
rest: 60s
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Barbell Incline Bench Press
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3x12 reps |
rest: 60s
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Machine Fly
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3x12 reps |
rest: 60s
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Push-Up
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3x12 reps |
rest: 60s
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Cable Cross-Over
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3x12 reps |
rest: 60s
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Barbell Decline Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Bench Press
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3x12 reps |
rest: 60s
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Cable Lower Chest Raise
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3x12 reps |
rest: 60s
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Leverage Chest Press
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3x12 reps |
rest: 60s
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Treadmill Running
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2x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Barbell Deadlift
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3x12 reps |
rest: 60s
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Barbell Bent-Over Row
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3x12 reps |
rest: 60s
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Barbell Shrug
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3x12 reps |
rest: 60s
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Pull-Up
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 60s
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Back Hyperextension
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3x12 reps |
rest: 60s
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Cable Rear Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Cable Shoulder Extension
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3x12 reps |
rest: 60s
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Cable Rope Face Pull
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3x12 reps |
rest: 60s
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Cable Shoulder Extension
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3x12 reps |
rest: 60s
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Cable Rope High Pulley Tricep Extension
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x12 reps |
rest: 60s
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Dip
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3x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x12 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x12 reps |
rest: 60s
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Cable External Rotation
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3x12 reps |
rest: 60s
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Stability Ball Pike Push-Up
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3x12 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x12 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Preacher Hammer Curl
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3x12 reps |
rest: 60s
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EZ Bar Curl
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3x12 reps |
rest: 60s
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EZ Bar Preacher Curl (Close Grip)
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3x12 reps |
rest: 60s
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Barbell Squat
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3x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Leg Press
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3x12 reps |
rest: 60s
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Machine Seated Leg Curl
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3x12 reps |
rest: 60s
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Machine Hip Abduction
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3x12 reps |
rest: 60s
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Machine Hip Adduction
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3x12 reps |
rest: 60s
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Mountain Climber
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3x12 reps |
rest: 60s
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Kettlebell Goblet Squat
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3x12 reps |
rest: 60s
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Machine Seated Calf Raise
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3x12 reps |
rest: 60s
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Calf Press On Leg Press
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3x12 reps |
rest: 60s
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Machine Calf Raise
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3x12 reps |
rest: 60s
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Treadmill Running
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2x8 reps |
rest: 60s
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Leg Raise
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3x12 reps |
rest: 60s
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Air Bike
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3x12 reps |
rest: 60s
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Decline Crunch
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3x12 reps |
rest: 60s
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Hanging Leg Raise
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3x12 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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3x12 reps |
rest: 60s
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Dumbbell Side Bend
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3x12 reps |
rest: 60s
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Weight Plate Russian Twist
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3x12 reps |
rest: 60s
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Toe Touches
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3x12 reps |
rest: 60s
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Air Bike
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3x12 reps |
rest: 60s
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Leg Raise
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3x12 reps |
rest: 60s
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Decline Crunch
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3x12 reps |
rest: 60s
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Hanging Leg Raise
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3x12 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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3x12 reps |
rest: 60s
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Dumbbell Side Bend
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3x12 reps |
rest: 60s
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Bench Weighted Decline Crunch
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3x12 reps |
rest: 60s
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Weight Plate Russian Twist
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3x12 reps |
rest: 60s
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Running
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3x8 reps |
rest: 60s
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