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5week plan
Barbell Bench Press
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3x6 reps |
rest: 240s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 180s
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Push-Up
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4x25 reps |
rest: 150s
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Dumbbell Bench Press
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2x1 reps |
rest: 60s
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EZ Bar Tricep Extension
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3x25 reps |
rest: 120s
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Machine Shoulder Press
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4x10 reps |
rest: 150s
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Cable Lateral Raise
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3x8 reps |
rest: 60s
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Machine Reverse Fly
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3x12 reps |
rest: 120s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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2x12 reps |
rest: 90s
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Cable Tricep Kickback (Reverse Grip)
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2x12 reps |
rest: 90s
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Cable Standing Curl
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2x12 reps |
rest: 90s
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Dumbbell Alternating Bicep Curl
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2x12 reps |
rest: 90s
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Pull-Up
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5x12 reps |
rest: 60s
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3x10 reps |
rest: 150s
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Cable One-Arm Lat Pulldown
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3x12 reps |
rest: 150s
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Cable Seated Row
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3x12 reps |
rest: 150s
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Smith Machine Shrug
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3x8 reps |
rest: 98s
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Dumbbell Bicep Curl
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3x12 reps |
rest: 90s
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Barbell Bench Press (Close Grip)
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4x8 reps |
rest: 120s
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3x8 reps |
rest: 60s
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Dip
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2x1 reps |
rest: 60s
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3x10 reps |
rest: 120s
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EZ Bar Tricep Extension
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3x10 reps |
rest: 90s
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Pull-Up
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5x10 reps |
rest: 90s
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Barbell Deadlift
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4x6 reps |
rest: 240s
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Machine Seated Row
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3x12 reps |
rest: 180s
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Cable Rope Face Pull
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3x10 reps |
rest: 60s
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Cable Bicep Curl
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3x100 reps |
rest: 60s
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