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Strength and Hypertrophy mixed together
Barbell Bench Press
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5x5 reps |
rest: 180s
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Dumbbell Incline Bench Press
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4x8 reps |
rest: 90s
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Dip
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3x12 reps |
rest: 60s
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Chin-Up
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5x5 reps |
rest: 180s
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Dumbbell Alternating Hammer Curl
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4x8 reps |
rest: 90s
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3x12 reps |
rest: 60s
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Barbell Military Press
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5x5 reps |
rest: 180s
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Leverage Machine Shrug
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4x8 reps |
rest: 90s
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Cable Rope Face Pull
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3x12 reps |
rest: 60s
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Barbell Deadlift
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5x5 reps |
rest: 180s
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Barbell Bent-Over Row
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4x8 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Weighted Tricep Dip
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5x5 reps |
rest: 180s
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Barbell Bench Press (Close Grip)
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4x8 reps |
rest: 90s
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Barbell Tricep Extension (Supine)
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3x12 reps |
rest: 60s
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Barbell Squat
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5x5 reps |
rest: 180s
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4x8 reps |
rest: 90s
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Machine Calf Raise
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3x12 reps |
rest: 60s
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