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Hybrid Push/Pull/Arms/Legs-Core 4 day split, PPL style but with core on leg day and triceps and biceps incorporated into a separate arm day.
Barbell Incline Bench Press
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6x8 reps • 60s |
rest: 60s
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Dumbbell Shoulder Press
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6x8 reps • 60s |
rest: 60s
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Dumbbell Bench Press
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6x8 reps • 60s |
rest: 60s
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Machine Deltoid Raise
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6x8 reps • 60s |
rest: 60s
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Dumbbell Decline Bench Press
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6x8 reps • 60s |
rest: 60s
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Pull-Up
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6x8 reps • 60s |
rest: 60s
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Barbell Bent-Over Row
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6x8 reps • 60s |
rest: 60s
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6x8 reps • 60s |
rest: 60s
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Machine Reverse Fly
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6x8 reps • 60s |
rest: 60s
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Dumbbell Shoulder Shrug
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6x8 reps • 60s |
rest: 60s
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Barbell Curl
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6x8 reps • 60s |
rest: 60s
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Dumbbell Inner Bicep Curl
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6x8 reps • 60s |
rest: 60s
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Dumbbell Seated Hammer Curl
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6x8 reps • 60s |
rest: 60s
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6x8 reps • 60s |
rest: 60s
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Cable Rope Overhead Tricep Extension
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6x8 reps • 60s |
rest: 60s
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Dumbbell Bicep Curl (Reverse Grip)
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6x8 reps • 60s |
rest: 60s
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Dumbbell Wrist Curl (Palms Up)
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6x8 reps • 60s |
rest: 60s
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Dumbbell Wrist Curl (Palms Down)
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6x8 reps • 60s |
rest: 60s
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Barbell Squat
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6x8 reps • 60s |
rest: 60s
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Barbell Hip Thrust
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6x8 reps • 60s |
rest: 60s
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Machine Calf Raise
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6x8 reps • 60s |
rest: 60s
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6x8 reps • 60s |
rest: 60s
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Machine Hip Adduction
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6x8 reps • 60s |
rest: 60s
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Machine Hip Abduction
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6x8 reps • 60s |
rest: 60s
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Machine Leg Curl (Prone)
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6x8 reps • 60s |
rest: 60s
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Hanging Knee Raise Rotation
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6x8 reps • 60s |
rest: 60s
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Hanging Leg Raise
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6x8 reps • 60s |
rest: 60s
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