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Leg day
Barbell Squat
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4x10 reps |
rest: 60s
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Barbell Military Press
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3x10 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x10 reps |
rest: 60s
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Dumbbell Bent-Over Row
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3x15 reps |
rest: 60s
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Barbell Curl
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3x16 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x16 reps |
rest: 60s
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Barbell Deadlift
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4x10 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 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 Front Lat Pulldown (Close Grip)
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3x12 reps |
rest: 60s
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Machine Calf Raise
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3x16 reps |
rest: 60s
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Hanging Leg Raise
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3x16 reps |
rest: 60s
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Sit-Up
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3x16 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 60s
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Cable Cross-Over
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3x15 reps |
rest: 60s
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Barbell Bulgarian Split Squat
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3x12 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Dumbbell Arnold Press
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3x12 reps |
rest: 60s
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Machine Deltoid Raise
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3x16 reps |
rest: 60s
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Cable Lateral Raise
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3x16 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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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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Machine Leg Press
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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Barbell Upright Row
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3x8 reps |
rest: 60s
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Barbell Preacher Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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EZ Bar Decline Close Grip Skull Crusher
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3x8 reps |
rest: 60s
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Barbell Curl
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3x12 reps |
rest: 60s
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EZ Bar Decline Close Grip Skull Crusher
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3x12 reps |
rest: 60s
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Dumbbell Incline Curl
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3x21 reps |
rest: 60s
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Cable Shoulder Extension
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3x21 reps |
rest: 60s
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Cable Lateral Raise
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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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Crunch
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3x15 reps |
rest: 60s
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