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Candito Linear Strength/Hypertrophy Program, with optional exercises
Oblique Crunch
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2x8 reps |
rest: 30s
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Toe Touches
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1x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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3x8 reps |
rest: 60s
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Barbell Tricep Extension
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Machine Lat Pulldown (Reverse Grip)
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3x8 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Dumbbell Reverse Fly
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Row
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3x8 reps |
rest: 60s
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Barbell Incline Bench Pull
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3x8 reps |
rest: 60s
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Cable Incline Bench Row
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Curl Against an Incline
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Reverse Preacher Curl
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3x8 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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3x8 reps |
rest: 30s
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Barbell Kneeling Wrist Curl (Palms Down)
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3x8 reps |
rest: 30s
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Leg Raise
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1x8 reps |
rest: 60s
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Air Bike
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1x8 reps |
rest: 60s
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Barbell Bench Press
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8x6 reps |
rest: 90s
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Barbell Incline Bench Press
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5x8 reps |
rest: 75s
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Barbell Decline Bench Press
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4x8 reps |
rest: 60s
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4x8 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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Dumbbell Decline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 30s
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Dumbbell Incline Curl
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3x8 reps |
rest: 30s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Cable Decline One-Arm Chest Fly
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Raise
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3x8 reps |
rest: 30s
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Cable Bicep Curl
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3x8 reps |
rest: 60s
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Crunch
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3x8 reps |
rest: 30s
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Barbell Squat
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6x8 reps |
rest: 105s
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Barbell Standing Calf Raise
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3x8 reps |
rest: 60s
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Machine Single-Leg Extension
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4x8 reps |
rest: 60s
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Machine Leg Extension
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4x8 reps |
rest: 60s
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Machine Single-Leg Curl
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4x8 reps |
rest: 60s
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Machine Seated Leg Curl
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4x8 reps |
rest: 60s
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Cable Hip Abduction
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Dumbbell Lunge
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3x8 reps |
rest: 60s
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Barbell Hip Thrust
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3x8 reps |
rest: 60s
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