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Wellness plan
Dumbbell Bench Press
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4x15 reps |
rest: 60s
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Machine Fly
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4x8 reps |
rest: 60s
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Smith Machine Incline Bench Press
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4x15 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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4x15 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x15 reps |
rest: 60s
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Walking
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1x15 reps • 10s |
rest: 60s
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Step Machine
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3x8 reps |
rest: 60s
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Machine Leg Extension
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4x10 reps |
rest: 60s
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Barbell Bulgarian Split Squat
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4x10 reps |
rest: 60s
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Machine Hip Abduction
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4x10 reps |
rest: 60s
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Bodyweight Walking Lunge
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4x30 reps |
rest: 60s
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Kettlebell Goblet Squat
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4x10 reps |
rest: 60s
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Step Machine
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1x10 reps • 15s |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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4x10 reps |
rest: 60s
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Cable Seated Row
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4x10 reps |
rest: 60s
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4x10 reps |
rest: 60s
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Cable Rope Face Pull
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4x10 reps |
rest: 60s
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Barbell Rack Pull
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4x10 reps |
rest: 60s
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Cable Bicep Curl
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4x10 reps |
rest: 60s
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Walking
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1x8 reps • 10s |
rest: 60s
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Step Machine
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1x8 reps |
rest: 60s
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Machine Shoulder Press
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4x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x10 reps |
rest: 60s
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Cable Reverse Fly
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4x10 reps |
rest: 60s
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4x10 reps |
rest: 60s
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Step Machine
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1x10 reps • 30s |
rest: 60s
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Dumbbell Stiff-Leg Deadlift
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4x10 reps |
rest: 60s
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Barbell Hip Thrust
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4x10 reps |
rest: 60s
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Cable Leg Kickback
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4x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x10 reps |
rest: 60s
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Machine Leg Press
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4x10 reps |
rest: 60s
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Back Hyperextension
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3x8 reps |
rest: 60s
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Step Machine
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1x10 reps • 15s |
rest: 60s
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