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Running
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1x12,8,6 reps • 600s |
rest: 120s
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Machine Inner Chest Press
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3x12,8,6 reps |
rest: 120s
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Machine Bench Press
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3x12,8,6 reps |
rest: 120s
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Barbell Bench Press
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3x12,8,6 reps |
rest: 120s
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Barbell Incline Bench Press
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3x12,8,6 reps |
rest: 120s
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Cable Lower Chest Raise
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3x15,8,6 reps |
rest: 120s
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Barbell Decline Bench Press (Wide Grip)
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3x15,10,6 reps |
rest: 90s
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Running
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1x15,8,6 reps • 600s |
rest: 120s
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Cable Bicep Curl
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3x15,8,6 reps |
rest: 120s
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Cable Reverse Curl
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3x15,8,6 reps |
rest: 120s
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Barbell Preacher Curl
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3x15,8,6 reps |
rest: 120s
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Dumbbell Seated Hammer Curl
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3x15,8,6 reps |
rest: 120s
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Dumbbell Incline Curl
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3x15,8,6 reps |
rest: 120s
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Cable Rope Hammer Curl
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3x12,10,6 reps |
rest: 120s
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Running
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1x8 reps • 1800s |
rest: 120s
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Calf Press On Leg Press
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6x12,12,10,10,8,8 reps |
rest: 90s
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Machine Leg Extension
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3x12,10,8 reps |
rest: 90s
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3x15,10,8 reps |
rest: 90s
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Machine Leg Curl (Prone)
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3x12,10,8 reps |
rest: 90s
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3x15,10,8 reps |
rest: 90s
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Running
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1x15,8,6 reps • 600s |
rest: 120s
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Machine Lat Pulldown
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3x15,10,8 reps |
rest: 120s
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Leverage Machine Iso Row
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3x15,10,8 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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3x15,8,6 reps |
rest: 120s
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Cable Front Lat Pulldown (Close Grip)
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3x15,8,6 reps |
rest: 120s
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Machine Shoulder Press
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3x15,8,6 reps |
rest: 120s
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Dumbbell Lateral Raise
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3x15,8,6 reps |
rest: 120s
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Running
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1x8 reps • 600s |
rest: 120s
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Parallel Bar Leg Raise
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3x10 reps |
rest: 45s
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Weight Plate Hand Squeeze
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3x8 reps |
rest: 60s
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Parallel Bar Hip Raise
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3x10 reps |
rest: 90s
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Dumbbell Alternating Reverse Curl
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x15,8,6 reps |
rest: 90s
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Cable Tricep Pushdown (Rope)
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3x15,8,6 reps |
rest: 90s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x15,8,6 reps |
rest: 90s
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