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Barbell Bench Press
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3x10 reps |
rest: 60s
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Barbell Incline Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x15 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x15 reps |
rest: 60s
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Cable Bicep Curl
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3x10 reps |
rest: 60s
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Cable Rear Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x10 reps |
rest: 60s
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Barbell Good Morning
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3x8 reps |
rest: 60s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 60s
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Smith Machine Squat
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3x10 reps |
rest: 60s
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Smith Machine Single-Leg Calf Raise
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3x10 reps |
rest: 60s
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Machine Leg Extension
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3x25 reps |
rest: 60s
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Machine Seated Leg Curl
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3x25 reps |
rest: 60s
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Machine Leg Press
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3x25 reps |
rest: 60s
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Calf Press On Leg Press
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3x25 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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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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Smith Machine Shrug
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3x15 reps |
rest: 60s
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Smith Machine Upright Row
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3x15 reps |
rest: 60s
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Cable Lateral Raise
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3x15 reps |
rest: 60s
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Cable Rope Deltoid Row
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3x15 reps |
rest: 60s
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Machine Hip Abduction
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x10 reps |
rest: 60s
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Barbell Incline Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x15 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x15 reps |
rest: 60s
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Cable Bicep Curl
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3x10 reps |
rest: 60s
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Cable Rear Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x10 reps |
rest: 60s
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Barbell Good Morning
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3x8 reps |
rest: 60s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 60s
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Smith Machine Squat
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3x10 reps |
rest: 60s
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Smith Machine Single-Leg Calf Raise
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3x10 reps |
rest: 60s
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Machine Leg Extension
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3x25 reps |
rest: 60s
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Machine Seated Leg Curl
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3x25 reps |
rest: 60s
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Machine Leg Press
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3x25 reps |
rest: 60s
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Calf Press On Leg Press
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3x25 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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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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Smith Machine Shrug
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3x15 reps |
rest: 60s
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Smith Machine Upright Row
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3x15 reps |
rest: 60s
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Cable Lateral Raise
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3x15 reps |
rest: 60s
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Cable Rope Deltoid Row
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3x15 reps |
rest: 60s
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Machine Hip Abduction
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3x25 reps |
rest: 60s
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