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Barbell Bench Press
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5x5 reps |
rest: 60s
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Barbell Incline Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Incline Fly
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4x10 reps |
rest: 60s
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Cable Mid Chest Crossover
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4x10 reps |
rest: 60s
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Push-Up
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2x25 reps |
rest: 60s
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Barbell Curl
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4x6 reps |
rest: 60s
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Dumbbell Hammer Curl
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4x10 reps |
rest: 60s
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Cable Standing Curl
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2x20 reps |
rest: 60s
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Barbell Wrist Curl (Palms Up)
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2x20 reps |
rest: 0s
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Barbell Wrist Curl (Palms Down)
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2x20 reps |
rest: 60s
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Barbell Squat
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5x5 reps |
rest: 90s
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Barbell Bulgarian Split Squat
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3x5 reps |
rest: 90s
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Barbell Romanian Deadlift
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4x8 reps |
rest: 90s
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Barbell Lateral Lunge
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3x8 reps |
rest: 90s
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Dumbbell Walking Lunge
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3x10 reps |
rest: 90s
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Plank
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3x4 reps |
rest: 30s
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Medicine Ball Overhead Slam
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3x10 reps |
rest: 60s
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Mountain Climber
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3x10 reps |
rest: 60s
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Medicine Ball Overhead Slam
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3x10 reps |
rest: 60s
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Kettlebell One-Arm Swing
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x5 reps |
rest: 90s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 90s
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Dumbbell Lateral Raise
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4x10 reps |
rest: 90s
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Dumbbell Bent-Over Raise
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4x10 reps |
rest: 90s
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Barbell Tricep Extension (Supine)
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4x8 reps |
rest: 90s
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Dumbbell Tricep Extension
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3x10 reps |
rest: 90s
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Bench Dip
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3x18 reps |
rest: 60s
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Barbell Deadlift
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5x5 reps |
rest: 90s
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Pull-Up
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4x8 reps |
rest: 90s
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Barbell Bent-Over Row
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4x10 reps |
rest: 90s
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Dumbbell One-Arm Row
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4x10 reps |
rest: 90s
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Hanging Knee Raise
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3x15 reps |
rest: 90s
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Plank
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3x4 reps |
rest: 30s
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Side Plank
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3x4 reps |
rest: 30s
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Medicine Ball Overhead Slam
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3x10 reps |
rest: 60s
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Weight Plate Russian Twist
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3x10 reps |
rest: 60s
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