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week 1 - A B A
week 2 - B A B
Plank
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3x12 reps |
rest: 60s
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Weight Plate Russian Twist
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3x12 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x12 reps |
rest: 60s
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Bridge
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3x12 reps |
rest: 30s
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Leverage Incline Chest Press
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3x8 reps |
rest: 30s
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Leverage Machine High Row
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3x8 reps |
rest: 30s
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Leverage Chest Press
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3x8 reps |
rest: 30s
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Leverage Machine Iso Row
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3x8 reps |
rest: 30s
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Machine Leg Extension
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3x8 reps |
rest: 30s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 30s
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Bodyweight Lunge
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3x15 reps |
rest: 30s
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Machine Seated Calf Raise
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3x20 reps |
rest: 30s
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Smith Machine Deadlift
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2x15 reps |
rest: 120s
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Smith Machine Squat to Bench
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3x5 reps |
rest: 120s
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Calf Press On Leg Press
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3x20 reps |
rest: 60s
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Machine Assisted Dip
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3x8 reps |
rest: 30s
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Machine Assisted Pull-Up
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3x8 reps |
rest: 30s
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Leverage Shoulder Press
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3x8 reps |
rest: 30s
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EZ Bar Curl
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3x8 reps |
rest: 90s
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