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5 day split for every difficulty level
Barbell Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Fly
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4x12 reps |
rest: 60s
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Cable Cross-Over
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4x12 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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4x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x12 reps |
rest: 60s
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Cable Shoulder Extension
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4x12 reps |
rest: 60s
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Barbell Bent-Over Row
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4x12 reps |
rest: 60s
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Machine Lat Pulldown
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4x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x12 reps |
rest: 60s
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Cable Seated Row
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4x12 reps |
rest: 60s
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Barbell Preacher Curl
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4x12 reps |
rest: 60s
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Dumbbell Incline Curl
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4x12 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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4x12 reps |
rest: 60s
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Barbell Squat
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4x10 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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4x10 reps |
rest: 60s
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Dumbbell Lunge
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4x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x12 reps |
rest: 60s
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Machine Leg Extension
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4x12 reps |
rest: 60s
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Machine Calf Raise
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4x10 reps |
rest: 60s
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Dumbbell Seated Press (Palms In)
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4x12 reps |
rest: 60s
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Cable Lateral Raise
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4x12 reps |
rest: 60s
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Dumbbell Bent-Over Reverse Fly
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4x12 reps |
rest: 60s
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Dumbbell Front Raise
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4x12 reps |
rest: 60s
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Machine Reverse Fly
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4x12 reps |
rest: 60s
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Smith Machine Shrug
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4x10 reps |
rest: 60s
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Pull-Up
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4x10 reps |
rest: 60s
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Barbell Incline Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Seated Press (Palms In)
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4x12 reps |
rest: 60s
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Dumbbell Incline Bench Row
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4x12 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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4x12 reps |
rest: 60s
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Cable Bicep Curl (Close Grip)
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4x12 reps |
rest: 60s
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