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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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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 Press (Close Grip)
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Decline Bench Press
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3x8 reps |
rest: 60s
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Cable High Pulley Tricep Extension
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3x8 reps |
rest: 60s
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Cable Tricep Kickback
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3x8 reps |
rest: 60s
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Cable High Pulley Tricep Extension
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3x8 reps |
rest: 60s
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Machine Dip
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3x8 reps |
rest: 60s
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1x8 reps |
rest: 60s
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3x15 reps |
rest: 60s
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Dumbbell Lunge
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3x15 reps |
rest: 60s
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Dumbbell Step-Up
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3x15 reps |
rest: 60s
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3x15 reps |
rest: 60s
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3x15 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x15 reps |
rest: 60s
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Dumbbell Calf Raise
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3x15 reps |
rest: 60s
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Dumbbell Seated Calf Raise
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3x15 reps |
rest: 60s
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3x15 reps |
rest: 60s
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Dumbbell Deadlift
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4x15 reps |
rest: 60s
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Dumbbell Pullover
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3x15 reps |
rest: 60s
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Machine Assisted Pull-Up
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3x15 reps |
rest: 60s
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EZ Bar Bent-Over Row (Reverse Grip)
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3x15 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x15 reps |
rest: 60s
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Cable One-Arm Reverse Fly
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3x15 reps |
rest: 60s
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Dumbbell Seated Curl
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4x15 reps |
rest: 60s
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Cable Rope Hammer Curl
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4x15 reps |
rest: 60s
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EZ Bar Curl
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4x15 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x15 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 60s
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Cable Upright Row
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3x15 reps |
rest: 60s
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Dumbbell Shoulder Press (Reverse Grip)
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3x15 reps |
rest: 60s
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Dumbbell Seated Front Raise
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3x15 reps |
rest: 60s
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Dumbbell Lateral Raise (Prone)
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3x15 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x15 reps |
rest: 60s
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Dumbbell Prone Incline Shrug
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3x15 reps |
rest: 60s
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Crunch
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3x8 reps |
rest: 60s
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Weight Plate Russian Twist
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3x8 reps |
rest: 60s
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Bent Knee Hip Raise
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3x8 reps |
rest: 60s
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Oblique Crunch
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3x8 reps |
rest: 60s
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Scissor Kick
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3x8 reps |
rest: 60s
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