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Nothing but isolation. Party like a rockstar, train like an all star, f@#$ like a pornstar.
Barbell Bench Press
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5x12,10,8,6,4 reps |
rest: 60s
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Barbell Incline Bench Press
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3x12 reps |
rest: 60s
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Machine Bench Press
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4x10 reps |
rest: 60s
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Crunch
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4x20 reps |
rest: 60s
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Barbell Deadlift
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5x10,8,6,4,3 reps |
rest: 60s
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Hack Squat
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3x8 reps |
rest: 60s
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Machine Hip Adduction
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3x12 reps |
rest: 60s
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Machine Hip Abduction
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3x12 reps |
rest: 60s
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Leverage Shoulder Press
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5x12,10,8,6,4 reps |
rest: 60s
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Dumbbell Reverse Fly
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3x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Cable Rope Row to Neck
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3x12 reps |
rest: 60s
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Crunch
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4x20 reps |
rest: 60s
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Preacher Curl Machine
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5x12,10,8,6,4 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x12 reps |
rest: 60s
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Machine Seated Tricep Dip
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5x12,10,8,6,4 reps |
rest: 60s
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Cable Incline Tricep Extension
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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5x12,10,8,6,4 reps |
rest: 60s
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Machine Seated Row
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5x12,10,8,6,4 reps |
rest: 60s
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T Bar Row
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3x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Leverage Machine High Row
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3x12 reps |
rest: 60s
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Crunch
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4x20 reps |
rest: 60s
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Barbell Deep Squat
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5x10,8,6,4,3 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 60s
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Hack Squat
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3x12 reps |
rest: 60s
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Machine Calf Raise
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5x12,10,8,6,4 reps |
rest: 60s
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Calf Press On Leg Press
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4x12 reps |
rest: 60s
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Machine Seated Calf Raise
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4x12 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 60s
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