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Barbell Squat
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4x10 reps |
rest: 45s
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Machine Leg Press
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4x10 reps |
rest: 45s
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Machine Leg Extension
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4x10 reps |
rest: 45s
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Dumbbell Stiff-Leg Deadlift
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4x10 reps |
rest: 45s
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Machine Leg Curl (Prone)
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4x10 reps |
rest: 45s
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Dumbbell Seated Calf Raise
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4x10 reps |
rest: 45s
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Single-Leg Calf Raise
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4x10 reps |
rest: 45s
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Cable Kneeling Crunch
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4x20 reps |
rest: 45s
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Pull-Up
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4x10 reps |
rest: 45s
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Cable Seated Row
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4x10 reps |
rest: 45s
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Cable Front Lat Pulldown (Close Grip)
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4x10 reps |
rest: 45s
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Dumbbell One-Arm Row
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4x10 reps |
rest: 45s
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Dumbbell Shoulder Shrug
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4x10 reps |
rest: 45s
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Dumbbell Incline Curl
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4x10 reps |
rest: 45s
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Barbell Spider Curl
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4x10 reps |
rest: 45s
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Cable Lat Pulldown (Wide Grip)
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4x10 reps |
rest: 45s
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Cable Seated Row
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4x10 reps |
rest: 45s
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Barbell Deadlift
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4x10 reps |
rest: 45s
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Cable V Bar Pulldown
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4x10 reps |
rest: 45s
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Dumbbell Shoulder Shrug
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4x10 reps |
rest: 45s
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Barbell Curl
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4x10 reps |
rest: 45s
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Dumbbell Alternating Incline Curl
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4x10 reps |
rest: 45s
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Barbell Bench Press
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4x10 reps |
rest: 45s
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Cable Cross-Over
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4x10 reps |
rest: 45s
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Dumbbell Seated Shoulder Press
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4x10 reps |
rest: 45s
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Dumbbell Lateral Raise
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4x10 reps |
rest: 45s
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Barbell Tricep Extension (Supine)
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4x10 reps |
rest: 45s
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Cable Rope Overhead Tricep Extension
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4x10 reps |
rest: 45s
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Barbell Bench Press
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4x10 reps |
rest: 45s
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4x10 reps |
rest: 45s
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Dumbbell Seated Shoulder Press
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4x10 reps |
rest: 45s
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Dumbbell Bent-Over Raise
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4x15 reps |
rest: 45s
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Barbell Tricep Extension (Supine)
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4x10 reps |
rest: 45s
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Cable Shoulder Extension
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4x15 reps |
rest: 45s
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