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Strongman training. Strength building with side benefits of muscle volume and fat loss
Barbell Bench Press
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10x3 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x6 reps |
rest: 60s
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Dip
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4x6 reps |
rest: 60s
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Machine Fly
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4x6 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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5x10 reps |
rest: 60s
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Machine Bench Press
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10x10 reps |
rest: 30s
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Barbell Deadlift
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10x3 reps |
rest: 120s
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Cable Seated Row
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4x6 reps |
rest: 30s
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Machine Reverse Lat Pulldown (Close Grip)
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4x6 reps |
rest: 30s
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Dumbbell One-Arm Row
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4x6 reps |
rest: 60s
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Preacher Curl Machine
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5x10 reps |
rest: 30s
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Barbell Push Press
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10x3 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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10x10 reps |
rest: 0s
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Cable Lat Pulldown (Wide Grip)
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10x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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10x10 reps |
rest: 0s
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10x10 reps |
rest: 60s
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Box Jump Multiple Response
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3x5 reps |
rest: 30s
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Machine Leg Press
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10x3 reps |
rest: 60s
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Prisoner Squat
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2x10 reps |
rest: 60s
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Dumbbell Lunge
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4x6 reps |
rest: 60s
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Stationary Bike
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1x0 reps |
rest: 5s
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Machine Leg Extension
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10x10 reps |
rest: 0s
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Machine Leg Curl (Prone)
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10x10 reps |
rest: 0s
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Stationary Bike
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1x0 reps |
rest: 5s
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Machine Seated Calf Raise
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10x10 reps |
rest: 30s
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Barbell Standing Calf Raise
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10x10 reps |
rest: 30s
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Stationary Bike
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1x0 reps |
rest: 5s
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Machine Seated Row
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5x10 reps |
rest: 30s
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Machine Bench Press
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5x10 reps |
rest: 30s
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EZ Bar Curl
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4x6 reps |
rest: 60s
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EZ Bar French Press
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4x6 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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10x10 reps |
rest: 0s
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3x40 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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10x10 reps |
rest: 0s
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Cable Rope Hammer Curl
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10x10 reps |
rest: 0s
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2x10 reps |
rest: 30s
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2x10 reps |
rest: 30s
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3x10 reps |
rest: 60s
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1x75 reps |
rest: 60s
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1x0 reps |
rest: 4s
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1x8 reps |
rest: 60s
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1x8 reps |
rest: 60s
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Rowing
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1x0 reps |
rest: 20s
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Stationary Bike
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1x0 reps |
rest: 40s
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Plank
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1x8 reps |
rest: 60s
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Leg Raise
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2x25 reps |
rest: 60s
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3x8 reps |
rest: 10s
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Alternating Heel Touch
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2x20 reps |
rest: 60s
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Rowing
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1x0 reps |
rest: 20s
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