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Barbell Bench Press
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4x15 reps |
rest: 120s
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Barbell Incline Bench Press
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3x15 reps |
rest: 60s
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Dumbbell Incline Fly
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3x15 reps |
rest: 60s
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Cable Cross-Over
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4x15 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x15 reps |
rest: 60s
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EZ Bar Tricep Extension (Close Grip)
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3x15 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x15 reps |
rest: 60s
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Machine Calf Raise
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4x30 reps |
rest: 60s
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Machine Seated Calf Raise
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4x30 reps |
rest: 60s
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Barbell Bent-Over Row
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4x15 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x15 reps |
rest: 60s
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Curl
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4x15 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Hip Thrust
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3x30 reps |
rest: 60s
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Crunch
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3x30 reps |
rest: 60s
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Oblique Crunch
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3x30 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x15 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 60s
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Barbell Shrug
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3x15 reps |
rest: 60s
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x15 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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Calf Press On Leg Press
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3x30 reps |
rest: 60s
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Barbell Deep Squat
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4x15 reps |
rest: 60s
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Machine Single-Leg Press
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3x15 reps |
rest: 60s
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Machine Leg Extension
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3x15 reps |
rest: 60s
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Barbell Romanian Deadlift From Deficit
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4x15 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x15 reps |
rest: 60s
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Barbell Hip Thrust
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3x30 reps |
rest: 60s
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Crunch
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3x30 reps |
rest: 60s
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Oblique Crunch
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3x30 reps |
rest: 60s
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