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looking to combine strength and mass work using splits. spending no longer than 1hr in the gym 4 times a week
Barbell Push Press
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5x5 reps |
rest: 120s
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Barbell Front Squat
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5x5 reps |
rest: 120s
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Barbell Incline Bench Press
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5x5 reps |
rest: 120s
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Machine Seated Tricep Dip
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4x8 reps |
rest: 60s
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Weight Plate Front Raise
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4x8 reps |
rest: 60s
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Machine Leg Extension
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4x8 reps |
rest: 60s
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Dumbbell Deep Push-Up
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4x8 reps |
rest: 60s
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Cable Shoulder Extension
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4x8 reps |
rest: 60s
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Barbell Bent-Over Row (Reverse Grip)
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5x5 reps |
rest: 60s
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Hanging Knee Raise
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4x8 reps |
rest: 60s
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Barbell Preacher Curl
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4x8 reps |
rest: 90s
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Barbell Rack Pull
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5x5 reps |
rest: 120s
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Dumbbell Side Bend
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4x8 reps |
rest: 60s
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Dumbbell Incline Hammer Curl
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4x8 reps |
rest: 60s
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Machine Lat Pulldown
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4x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x8 reps |
rest: 60s
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Decline Crunch
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4x15 reps |
rest: 60s
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Barbell Push Press
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4x15 reps |
rest: 60s
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Barbell Front Squat
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4x15 reps |
rest: 60s
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Barbell Incline Bench Press
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4x15 reps |
rest: 60s
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Machine Dip
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4x15 reps |
rest: 60s
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Machine Leg Extension
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4x15 reps |
rest: 60s
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Push-Up
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4x15 reps |
rest: 60s
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Cable Shoulder Extension
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4x15 reps |
rest: 60s
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Weight Plate High Front Raise
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4x15 reps |
rest: 60s
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Barbell Bent-Over Row (Reverse Grip)
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4x15 reps |
rest: 60s
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Hanging Knee Raise
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4x15 reps |
rest: 60s
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EZ Bar Preacher Curl (Close Grip)
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4x15 reps |
rest: 60s
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Barbell Deadlift
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4x15 reps |
rest: 60s
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Dumbbell Side Bend
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4x15 reps |
rest: 60s
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Dumbbell Seated Hammer Curl
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4x15 reps |
rest: 60s
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Machine Lat Pulldown (Reverse Grip)
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4x15 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x15 reps |
rest: 60s
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Decline Crunch
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4x12 reps |
rest: 60s
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