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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Cable Cross-Over
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3x12 reps |
rest: 40s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Cable Lateral Raise
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3x12 reps |
rest: 40s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x8 reps |
rest: 35s
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EZ Bar Tricep Extension
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3x12 reps |
rest: 40s
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Cable Elevated Row
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3x8 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 35s
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Dumbbell Bicep Curl
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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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Barbell Squat
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3x8 reps |
rest: 35s
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Machine Leg Extension
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3x8 reps |
rest: 35s
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Machine Seated Leg Curl
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3x8 reps |
rest: 35s
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Machine Hip Adduction
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3x8 reps |
rest: 35s
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Machine Hip Abduction
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3x8 reps |
rest: 35s
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Machine Seated Calf Raise
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3x8 reps |
rest: 35s
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Decline Crunch
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3x8 reps |
rest: 35s
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Dumbbell Side Bend
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3x8 reps |
rest: 35s
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Cable Rope Overhead Tricep Extension
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3x12 reps |
rest: 40s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Bench Dip
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3x8 reps |
rest: 35s
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Cable Rope Hammer Curl
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3x8 reps |
rest: 60s
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EZ Bar Curl
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3x8 reps |
rest: 60s
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EZ Bar Curl (Reverse Grip)
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3x8 reps |
rest: 60s
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Barbell Wrist Curl (Palms Up)
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3x12 reps |
rest: 40s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 35s
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Cable Cross-Over
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3x8 reps |
rest: 35s
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Cable Lower Chest Raise
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3x8 reps |
rest: 35s
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Dumbbell Incline Bench Row
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3x8 reps |
rest: 60s
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Cable Elevated Row
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 35s
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Dumbbell Side Bend
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3x8 reps |
rest: 35s
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Parallel Bar Leg Raise
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3x8 reps |
rest: 35s
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Decline Crunch
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3x8 reps |
rest: 35s
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