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45 second rest time
Barbell Zercher Squat
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3x15 reps |
rest: 45s
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Machine Single-Leg Press
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3x12 reps |
rest: 45s
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4x30 reps |
rest: 45s
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Hack Squat
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3x12 reps |
rest: 45s
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Cable Hip Abduction
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4x30 reps |
rest: 45s
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Machine Leg Extension
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4x15 reps |
rest: 45s
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Barbell Incline Bench Press
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3x12 reps |
rest: 45s
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Barbell Decline Bench Press
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3x12 reps |
rest: 45s
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Smith Machine Incline Bench Press
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3x12 reps |
rest: 45s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 45s
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Dumbbell Fly
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3x12 reps |
rest: 45s
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Machine Dip
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3x12 reps |
rest: 45s
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Barbell Decline Bench Press
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3x12 reps |
rest: 45s
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Machine Inner Chest Press
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4x15 reps |
rest: 45s
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Dumbbell Stiff-Leg Deadlift
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3x12 reps |
rest: 45s
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3x15 reps |
rest: 45s
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Barbell Stiff-Leg Deadlift
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1x10 reps |
rest: 45s
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Barbell Hip Thrust
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1x10 reps |
rest: 45s
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Barbell Hip Thrust
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1x15 reps |
rest: 45s
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Barbell Hip Thrust
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1x12 reps |
rest: 45s
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Cable Pull Through
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3x15 reps |
rest: 45s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 45s
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Barbell Shoulder Press
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3x12 reps |
rest: 45s
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Smith Machine Shoulder Press
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3x12 reps |
rest: 45s
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Dumbbell Seated Arnold Press
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3x12 reps |
rest: 45s
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Cable Reverse Fly
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4x12 reps |
rest: 45s
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Dumbbell Lateral Raise
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4x15 reps |
rest: 45s
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Barbell Shrug
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4x12 reps |
rest: 45s
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Cable Rope Face Pull
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3x12 reps |
rest: 45s
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Cable Lateral Raise
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3x12 reps |
rest: 45s
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Barbell Bent-Over Row
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3x12 reps |
rest: 45s
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V Bar Pull-Up
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3x12 reps |
rest: 45s
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T Bar Row
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3x12 reps |
rest: 45s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 45s
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3x12 reps |
rest: 45s
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Cable One-Arm Lat Pulldown
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3x15 reps |
rest: 45s
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Barbell Curl
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4x12 reps |
rest: 45s
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4x12 reps |
rest: 45s
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Dumbbell Reverse Spider Curl
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3x12 reps |
rest: 45s
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Barbell JM Press
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3x12 reps |
rest: 45s
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Dumbbell Concentration Curl
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3x12 reps |
rest: 45s
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Dumbbell Seated One-Arm Tricep Extension
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3x12 reps |
rest: 45s
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Dumbbell Hammer Curl
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3x12 reps |
rest: 45s
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Cable Rope Overhead Tricep Extension
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3x12 reps |
rest: 45s
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