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Barbell Bench Press
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3x5 reps |
rest: 90s
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Barbell Incline Bench Press
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4x10 reps |
rest: 60s
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Barbell Bent-Over Row
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4x5 reps |
rest: 60s
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Machine Lat Pulldown
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4x10 reps |
rest: 60s
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Barbell Military Press
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3x5 reps |
rest: 60s
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Barbell Curl
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4x10 reps |
rest: 0s
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Cable Shoulder Extension
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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 Front Squat
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3x5 reps |
rest: 90s
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Barbell Deadlift
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3x5 reps |
rest: 90s
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Barbell Glute Bridge
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3x5 reps |
rest: 60s
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Machine Leg Press
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5x15 reps |
rest: 60s
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Machine Seated Leg Curl
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4x10 reps |
rest: 45s
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Machine Calf Raise
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4x10 reps |
rest: 45s
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Cable Kneeling Crunch
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3x12 reps |
rest: 0s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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4x12 reps |
rest: 90s
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Dumbbell Fly
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4x12 reps |
rest: 45s
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Dumbbell Seated Shoulder Press
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4x12 reps |
rest: 60s
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Cable Seated Row
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4x12 reps |
rest: 45s
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Dumbbell One-Arm Row
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4x12 reps |
rest: 30s
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Cable Lateral Raise
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4x12 reps |
rest: 60s
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Dumbbell Hammer Curl (Cross Body)
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4x12 reps |
rest: 0s
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Barbell Bench Press (Close Grip)
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4x12 reps |
rest: 60s
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Machine Reverse Fly
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4x12 reps |
rest: 45s
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Leg Raise
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3x15 reps |
rest: 0s
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Barbell Ab Rollout (Kneeling)
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3x8 reps |
rest: 0s
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Barbell Squat
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4x12 reps |
rest: 60s
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Barbell Deadlift
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4x12 reps |
rest: 60s
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Machine Single-Leg Press
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4x12 reps |
rest: 60s
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Barbell Glute Bridge
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4x15 reps |
rest: 60s
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Machine Calf Raise
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3x12 reps |
rest: 60s
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Machine Seated Leg Curl
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4x15 reps |
rest: 60s
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Machine Seated Calf Raise
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3x12 reps |
rest: 60s
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Cable Kneeling Crunch
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3x8 reps |
rest: 60s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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