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5 day plan for working out and building muslce. less cardio than required as cardio is nit a fun thing to do at all
Barbell Squat
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4x8 reps |
rest: 120s
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Barbell Military Press
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3x8 reps |
rest: 60s
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Barbell Seated Good Morning
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3x8 reps |
rest: 60s
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Cable Cross-Over
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 60s
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Cable Rope Face Pull
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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4x8 reps |
rest: 120s
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Barbell Seated Good Morning
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x8 reps |
rest: 60s
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Dumbbell Seated Side Lateral Raise
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 135s
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Cable Tricep Pushdown (Rope)
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4x8 reps |
rest: 75s
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Dumbbell Arnold Press
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3x8 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 60s
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Cable Rope Face Pull
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3x8 reps |
rest: 60s
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Cable Cross-Over
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3x8 reps |
rest: 60s
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Preacher Curl Machine
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2x8 reps |
rest: 60s
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Barbell Military Press
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4x8 reps |
rest: 120s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Kettlebell Front Squat
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3x8 reps |
rest: 60s
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Cable Reverse Curl
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3x8 reps |
rest: 75s
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Cable Bicep Curl
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3x8 reps |
rest: 75s
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Cable Rope Face Pull
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Cable Cross-Over
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6x8 reps |
rest: 105s
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Plank
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2x8 reps |
rest: 60s
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Parallel Bar Hip Raise
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2x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Dumbbell Zottman Curl
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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