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Dumbbell Bench Press
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3x5 reps |
rest: 90s
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Dumbbell Seated Shoulder Press
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3x5 reps |
rest: 90s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 90s
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Dumbbell Lateral Raise
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4x15 reps |
rest: 90s
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Cable Tricep Pushdown (Rope)
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4x12 reps |
rest: 90s
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Machine Tricep Extension
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3x8 reps |
rest: 90s
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Machine Dip
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3x8 reps |
rest: 90s
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Barbell Bent-Over Row
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3x5 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 90s
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Cable Seated Row
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3x10 reps |
rest: 90s
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Cable Rope Face Pull
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3x12 reps |
rest: 90s
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Weighted Pull-Up
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2x8 reps |
rest: 60s
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Preacher Curl Machine
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x10 reps |
rest: 90s
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Hack Squat
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3x5 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 90s
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Machine Leg Extension
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3x10 reps |
rest: 90s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 90s
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Machine Calf Raise
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5x15 reps |
rest: 90s
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Machine Seated Calf Raise
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3x15 reps |
rest: 60s
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