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Cable Rope Deltoid Row
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3x15,12,8 reps |
rest: 30s
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Cable Dual Overhead Curl
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3x10 reps |
rest: 30s
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Cable Upright Row
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3x15,12,8 reps |
rest: 30s
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Dumbbell Hammer Curl
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6x15,12,8,8,12,15 reps |
rest: 10s
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Cable Tricep Pushdown (Rope)
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3x15,12,8 reps |
rest: 30s
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Dumbbell Fly
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3x10 reps |
rest: 30s
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Dumbbell Seated Tricep Press
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4x15,12,8,8 reps |
rest: 30s
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Dumbbell Bench Press
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6x15,12,8,8,12,15 reps |
rest: 60s
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Dumbbell Squat
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3x10 reps |
rest: 30s
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Dumbbell Lunge
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3x8 reps |
rest: 30s
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Dumbbell Calf Raise
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4x15,12,8,8 reps |
rest: 30s
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Dumbbell Side Bend
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4x15,12,8,8 reps |
rest: 60s
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Stability Ball Crunch
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3x20 reps |
rest: 30s
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