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a 3 split with 1 resting day in between.
Pull-Up
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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
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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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Dumbbell Incline 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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Hanging Leg Raise
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4x8 reps |
rest: 60s
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Dumbbell Side Bend
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4x8 reps |
rest: 60s
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Barbell Squat
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4x8 reps |
rest: 60s
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Hack Squat
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4x8 reps |
rest: 60s
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Dumbbell Lunge
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4x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x8 reps |
rest: 60s
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Barbell Standing Calf Raise
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4x8 reps |
rest: 60s
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Hanging Leg Raise
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4x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Chin-Up
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3x8 reps |
rest: 60s
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Barbell Seated Press
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4x8 reps |
rest: 60s
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Barbell Seated Press
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4x8 reps |
rest: 60s
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Dip
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4x8 reps |
rest: 60s
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Dumbbell Alternating Deltoid Raise
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4x8 reps |
rest: 60s
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Dumbbell Lateral Raise (Prone)
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4x8 reps |
rest: 60s
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Barbell Skull Crusher (Reverse Grip)
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4x8 reps |
rest: 60s
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Barbell Curl
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4x8 reps |
rest: 60s
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Hanging Leg Raise
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4x8 reps |
rest: 60s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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