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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 20s
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Barbell Deadlift
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3x12 reps |
rest: 20s
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Barbell Good Morning
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3x12 reps |
rest: 20s
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Barbell Bent-Over Row
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3x12 reps |
rest: 20s
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Cable Front Lat Pulldown (Close Grip)
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3x12 reps |
rest: 20s
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Dumbbell One-Arm Bent-Over Reverse Fly
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3x12 reps |
rest: 20s
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Machine Seated Row
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3x12 reps |
rest: 20s
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Machine Lat Pulldown
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3x12 reps |
rest: 20s
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Machine Vertical Row (Close Grip)
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3x12 reps |
rest: 20s
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Push-Up
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3x12 reps |
rest: 20s
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Barbell Bench Press
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4x12 reps |
rest: 20s
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Dumbbell Incline Bench Press
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4x12 reps |
rest: 20s
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Dumbbell Pullover
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4x12 reps |
rest: 20s
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Dumbbell Seated Side Lateral Raise
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3x12 reps |
rest: 20s
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Dumbbell Seated Alternating Shoulder Press
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3x12 reps |
rest: 20s
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Machine Bench Press
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4x12 reps |
rest: 20s
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Mountain Climber
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3x12 reps |
rest: 20s
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Bodyweight Lunge
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3x20 reps |
rest: 20s
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Prisoner Squat
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3x20 reps |
rest: 20s
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Machine Seated Leg Curl
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3x12 reps |
rest: 20s
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Dumbbell Lunge
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3x12 reps |
rest: 20s
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Dumbbell Squat
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3x12 reps |
rest: 20s
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Dumbbell Calf Raise
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3x12 reps |
rest: 20s
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Prisoner Squat
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2x20 reps |
rest: 20s
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Dumbbell Alternating Hammer Curl
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3x12 reps |
rest: 20s
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Dumbbell Seated Tricep Press
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3x12 reps |
rest: 20s
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Dumbbell Alternating Bicep Curl
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3x12 reps |
rest: 20s
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Barbell Tricep Extension (Supine)
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3x12 reps |
rest: 20s
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Dumbbell Concentration Curl
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3x12 reps |
rest: 20s
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EZ Bar Tricep Extension
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3x12 reps |
rest: 20s
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EZ Bar Curl
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3x12 reps |
rest: 20s
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Bench Dip
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3x12 reps |
rest: 20s
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