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Dumbbell Seated Shoulder Press
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4x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 45s
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Dumbbell One-Arm Front Raise
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4x8 reps |
rest: 45s
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Dumbbell Alternating Bicep Curl
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4x8 reps |
rest: 60s
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Cable Bicep Curl (Close Grip)
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4x8 reps |
rest: 45s
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Plank
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4x8 reps |
rest: 45s
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Machine Leg Extension
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2x8 reps |
rest: 60s
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Smith Machine Split Squat
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4x8 reps |
rest: 50s
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Barbell Glute Bridge
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3x8 reps |
rest: 45s
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Cable Hip Abduction
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3x8 reps |
rest: 45s
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Glute Kickback
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4x8 reps |
rest: 60s
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Leg Pull-In
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4x8 reps |
rest: 60s
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Stability Ball Trunk Rotation
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4x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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4x8 reps |
rest: 45s
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Dumbbell Fly
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4x8 reps |
rest: 45s
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Dumbbell Incline Bench Press
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4x8 reps |
rest: 45s
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Dumbbell Incline Fly
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4x8 reps |
rest: 45s
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Machine Fly
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3x8 reps |
rest: 45s
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Dumbbell Tricep Extension
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4x8 reps |
rest: 45s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 45s
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Bench Dip
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4x8 reps |
rest: 45s
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Plank
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4x8 reps |
rest: 45s
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Machine Leg Extension
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2x8 reps |
rest: 45s
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Barbell Squat
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5x8 reps |
rest: 60s
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Dumbbell Lunge
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4x8 reps |
rest: 45s
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Barbell Sumo Deadlift
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4x8 reps |
rest: 60s
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Machine Leg Press
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4x8 reps |
rest: 60s
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Machine Leg Extension
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4x8 reps |
rest: 60s
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Dumbbell Stiff-Leg Deadlift
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4x8 reps |
rest: 45s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 45s
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Cable Side Bend
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4x8 reps |
rest: 60s
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Leg Raise
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4x8 reps |
rest: 60s
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Decline Crunch
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4x8 reps |
rest: 60s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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Stability Ball Trunk Rotation
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4x8 reps |
rest: 60s
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