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Machine Leg Curl (Prone)
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3x10 reps |
rest: 60s
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Hack Squat
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3x10 reps |
rest: 60s
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Barbell Deadlift
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3x10 reps |
rest: 60s
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Machine Hip Adduction
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3x10 reps |
rest: 60s
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Machine Single-Leg Curl
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3x10 reps |
rest: 60s
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Machine Seated Calf Raise
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3x15 reps |
rest: 60s
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Barbell Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 60s
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Leverage Incline Chest Press
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3x15 reps |
rest: 60s
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Cable Lower Chest Raise
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3x12 reps |
rest: 60s
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Machine Fly
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3x15 reps |
rest: 60s
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EZ Bar Tricep Extension
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3x10 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x15 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Cable One-Arm Seated Row
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3x12 reps |
rest: 60s
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Barbell Bent-Over Row
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3x12 reps |
rest: 60s
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Cable Shoulder Extension
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3x12 reps |
rest: 60s
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Dumbbell Alternating Seated Curl
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3x10 reps |
rest: 60s
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Dumbbell Incline Curl
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3x10 reps |
rest: 60s
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Preacher Curl Machine
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x15 reps |
rest: 60s
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Machine Leg Extension
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3x15 reps |
rest: 60s
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Barbell Squat
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3x10 reps |
rest: 60s
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Dumbbell Lunge
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3x12 reps |
rest: 60s
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Machine Leg Press
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3x10 reps |
rest: 60s
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Machine Single-Leg Extension
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3x12 reps |
rest: 60s
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Machine Calf Raise
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3x15 reps |
rest: 60s
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Barbell Incline Bench Press
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3x15 reps |
rest: 60s
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Dumbbell Bench Press
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3x15 reps |
rest: 60s
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Cable Cross-Over
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3x10 reps |
rest: 60s
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Cable Mid Chest Crossover
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3x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Dumbbell Front Raise
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3x10 reps |
rest: 60s
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Dumbbell Alternating Reverse Curl
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3x12 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Up)
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3x12 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Down)
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3x12 reps |
rest: 60s
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