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Barbell Deadlift
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3x5 reps |
rest: 150s
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Barbell Bulgarian Split Squat
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3x10 reps |
rest: 150s
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Machine Leg Extension
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3x10 reps |
rest: 150s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 150s
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Machine Seated Calf Raise
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4x12 reps |
rest: 90s
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Machine Calf Raise
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3x12 reps |
rest: 90s
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Plank
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3x8 reps • 60s |
rest: 60s
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Barbell Bent-Over Row
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3x10 reps |
rest: 90s
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Cable V Bar Pulldown
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3x10 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 90s
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T Bar Row
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3x15 reps |
rest: 90s
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Dumbbell Pullover
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3x15 reps |
rest: 90s
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Dumbbell Seated Shoulder Press
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3x15 reps |
rest: 150s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 90s
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Barbell Squat
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3x10 reps |
rest: 150s
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Dumbbell Lunge
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3x15 reps |
rest: 90s
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Machine Leg Extension
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3x15 reps |
rest: 150s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 150s
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Barbell Romanian Deadlift
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3x12 reps |
rest: 150s
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Machine Seated Calf Raise
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3x12 reps |
rest: 90s
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Machine Calf Raise
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4x12 reps |
rest: 90s
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Bird Dog
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4x15 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press (Hammer Grip)
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3x8 reps |
rest: 60s
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Cable Lower Chest Raise
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Preacher Curl
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x8 reps |
rest: 60s
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Cable High Pulley Tricep Extension
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x5 reps |
rest: 150s
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Pull-Up
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3x10 reps |
rest: 90s
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Chin-Up
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3x10 reps |
rest: 90s
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Barbell Bench Press
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3x5 reps |
rest: 150s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 90s
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Barbell Military Press
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3x10 reps |
rest: 90s
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EZ Bar Curl
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3x12 reps |
rest: 90s
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EZ Bar Tricep Extension
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3x12 reps |
rest: 90s
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