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T Bar Row
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4x10 reps |
rest: 60s
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4x12 reps |
rest: 60s
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Barbell Bent-Over Row
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4x10 reps |
rest: 60s
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5x1215 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x10 reps |
rest: 60s
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4x12 reps |
rest: 60s
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4x1215 reps |
rest: 60s
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Machine Fly
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4x12 reps |
rest: 60s
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4x10 reps |
rest: 60s
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4x1215 reps |
rest: 60s
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4x10 reps |
rest: 60s
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Dumbbell Alternating Seated Curl
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4x10 reps |
rest: 60s
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4x12 reps |
rest: 60s
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2x21 reps |
rest: 60s
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Dumbbell Lateral Raise
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5x12 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x12 reps |
rest: 60s
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4x10 reps |
rest: 60s
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Cable Front Raise
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4x12 reps |
rest: 60s
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Cable Rope Face Pull
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4x12 reps |
rest: 60s
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Barbell Shrug
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4x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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4x10 reps |
rest: 60s
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Cable One-Arm Lat Pulldown
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4x12 reps |
rest: 60s
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Dumbbell Pullover
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3x10 reps |
rest: 60s
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Machine Dip
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4x10 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown
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4x10 reps |
rest: 60s
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4x10 reps |
rest: 60s
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Machine Leg Extension
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5x15 reps |
rest: 60s
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Machine Leg Curl (Prone)
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5x15 reps |
rest: 60s
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Machine Leg Press (Narrow Stance)
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5x12 reps |
rest: 60s
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Smith Machine Squat
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5x10 reps |
rest: 60s
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Machine Calf Raise
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5x20 reps |
rest: 60s
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4x12 reps |
rest: 60s
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Dumbbell Fly
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4x12 reps |
rest: 60s
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4x15 reps |
rest: 60s
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Machine Dip
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4x10 reps |
rest: 60s
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4x10 reps |
rest: 60s
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Barbell Spider Curl
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4x10 reps |
rest: 60s
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Cable Reverse Curl
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4x12 reps |
rest: 60s
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