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Barbell Bench Press
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3x8 reps |
rest: 30s
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Machine Fly
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3x8 reps |
rest: 30s
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Barbell Incline Bench Press
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3x8 reps |
rest: 30s
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Dumbbell Pullover
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3x8 reps |
rest: 30s
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Barbell Curl
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3x8 reps |
rest: 30s
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EZ Bar Curl
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3x8 reps |
rest: 30s
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Dumbbell Alternating Preacher Curl
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3x8 reps |
rest: 30s
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Dumbbell Alternating Incline Curl
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3x8 reps |
rest: 30s
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Crunch
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3x10 reps |
rest: 60s
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Cable Rear Pulldown (Wide Grip)
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3x8 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 30s
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Cable Standing Row
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3x8 reps |
rest: 30s
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Cable Shoulder Extension
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3x8 reps |
rest: 30s
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Cable Tricep Pushdown (V-Bar)
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3x8 reps |
rest: 30s
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Cable Shoulder Extension
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3x8 reps |
rest: 30s
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Cable Kneeling Tricep Extension
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3x8 reps |
rest: 30s
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Dumbbell Seated One-Arm Tricep Extension
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3x8 reps |
rest: 30s
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Cross Body Crunch
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3x10 reps |
rest: 60s
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Barbell Alternating Front and Back Press
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3x8 reps |
rest: 30s
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Barbell Bradford Rocky Press
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3x8 reps |
rest: 30s
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Barbell Upright Row
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3x8 reps |
rest: 30s
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Dumbbell Bent-Over Raise
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3x8 reps |
rest: 30s
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Machine Leg Extension
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3x8 reps |
rest: 30s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 30s
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Standing Hamstring and Calf Stretch
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3x8 reps |
rest: 30s
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Barbell Squat
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3x8 reps |
rest: 30s
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Reverse Crunch
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3x10 reps |
rest: 60s
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