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hard graft good rewards completed on top of a core app workout first day is pure upper body second day is legs with a sprinkle of back thrown in for good measure
Cable Kneeling Crunch
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3x12 reps • 60s |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps • 60s |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps • 60s |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x8 reps • 60s |
rest: 60s
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Machine Fly
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3x8 reps • 60s |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps • 60s |
rest: 60s
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Barbell Bench Press
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3x8 reps • 60s |
rest: 60s
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Dumbbell Wrist Curl (Palms Up)
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3x8 reps • 60s |
rest: 60s
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Barbell Squat
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3x12 reps • 60s |
rest: 60s
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Barbell Standing Calf Raise
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3x12 reps • 60s |
rest: 60s
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Barbell Deadlift
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3x12 reps • 60s |
rest: 60s
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Machine Leg Extension
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3x12 reps • 60s |
rest: 60s
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Machine Leg Curl (Prone)
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3x12 reps • 60s |
rest: 60s
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Machine Leg Press
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3x12 reps • 60s |
rest: 60s
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Cable Seated Row
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3x12 reps • 60s |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps • 60s |
rest: 60s
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Pull-Up
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3x8 reps • 60s |
rest: 60s
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Push-Up
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3x8 reps • 60s |
rest: 60s
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Barbell Military Press
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3x8 reps • 60s |
rest: 60s
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Dumbbell Bench Press
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3x8 reps • 60s |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps • 60s |
rest: 60s
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Medicine Ball Overhead Slam
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3x8 reps • 60s |
rest: 60s
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