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Barbell Bench Press
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4x8 reps |
rest: 60s
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Dumbbell Incline Fly
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4x8 reps |
rest: 60s
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Cable Cross-Over
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4x8 reps |
rest: 0s
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Cable Lower Chest Raise
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4x8 reps |
rest: 120s
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Barbell Shoulder Press
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4x8 reps |
rest: 60s
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Weight Plate High Front Raise
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4x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 60s
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Weight Plate Shrug
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4x8 reps |
rest: 60s
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Parallel Bar Hip Raise
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4x10 reps |
rest: 60s
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Machine Ab Crunch
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4x10 reps |
rest: 60s
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Plank
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4x10 reps |
rest: 60s
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Dumbbell Bicep Curl
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4x8 reps |
rest: 0s
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Dumbbell Tricep Extension
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4x8 reps |
rest: 60s
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Dumbbell Preacher Hammer Curl
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4x8 reps |
rest: 0s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x8 reps |
rest: 120s
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Barbell Preacher Curl (Overhand)
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4x8 reps |
rest: 120s
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Barbell Squat
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4x10 reps |
rest: 60s
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Dumbbell Lunge
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4x8 reps |
rest: 60s
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Machine Seated Leg Curl
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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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Barbell Deadlift
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4x8 reps |
rest: 60s
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Machine Seated Calf Raise
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4x8 reps |
rest: 60s
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Calf Press On Leg Press
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4x8 reps |
rest: 60s
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Parallel Bar Leg Raise
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4x10 reps |
rest: 60s
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Machine Ab Crunch
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4x10 reps |
rest: 60s
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Plank
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4x10 reps |
rest: 60s
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Dumbbell Side Bend
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4x15 reps |
rest: 60s
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Barbell Wrist Curl (Palms Down)
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4x15 reps |
rest: 0s
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Barbell Wrist Curl (Palms Up)
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4x15 reps |
rest: 90s
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Chin-Up
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5x10 reps |
rest: 60s
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Cable Seated Row
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4x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x8 reps |
rest: 60s
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Barbell Bent-Over Row (Reverse Grip)
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4x10 reps |
rest: 60s
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Cable Incline Pulldown (Supine)
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4x8 reps |
rest: 60s
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Machine Reverse Fly
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4x8 reps |
rest: 60s
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Weight Plate Shrug
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4x8 reps |
rest: 60s
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