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Barbell Squat
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4x10 reps |
rest: 120s
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Barbell Lunge
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5x10 reps |
rest: 60s
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Machine Leg Press
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5x10,20,30,40,50 reps |
rest: 0s
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Calf Press On Leg Press
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5x10,10,20,30,40 reps |
rest: 120s
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Decline Crunch
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5x30 reps |
rest: 60s
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Barbell Decline Bench Press
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3x5,5,5 reps |
rest: 120s
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Barbell Bench Press
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3x10,20,30 reps |
rest: 60s
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Dumbbell Incline Bench Press
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5x5,5,10,20,30 reps |
rest: 60s
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Barbell Decline Bench Press
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5x5,5,10,20,30 reps |
rest: 60s
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Cable Cross-Over
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5x5,5,10,20,30 reps |
rest: 60s
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Dumbbell Bent-Over Row
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5x40,30,20,10,10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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5x40,30,20,10,10 reps |
rest: 60s
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Dumbbell Bent-Over Row
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5x10,10,20,30,40 reps |
rest: 60s
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Barbell Romanian Deadlift
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5x10 reps |
rest: 60s
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Barbell Military Press (Seated)
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5x40,30,20,15,10 reps |
rest: 0s
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Barbell Upright Row
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5x40,30,20,15,10 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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5x10,15,20,30,40 reps |
rest: 0s
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Barbell Shrug
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5x10,15,20,30,40 reps |
rest: 60s
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Barbell Squat
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3x20 reps |
rest: 60s
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Barbell Lunge
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3x20 reps |
rest: 60s
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Cable Bicep Curl (Close Grip)
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5x40,30,20,10,10 reps |
rest: 0s
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Cable Shoulder Extension
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5x40,30,20,10,10 reps |
rest: 60s
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Cable Rope Hammer Curl
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5x10,10,20,30,40 reps |
rest: 0s
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Cable Rope Overhead Tricep Extension
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5x10,10,20,30,40 reps |
rest: 60s
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Parallel Bar Leg Raise
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5x999 reps |
rest: 60s
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