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Indoor Cycling
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1x0 reps |
rest: 5s
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Barbell Deadlift
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6x8 reps |
rest: 10s
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Barbell Bent Over Row
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4x8 reps |
rest: 10s
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Wide Grip Lat Pulldown
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4x8 reps |
rest: 10s
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Cable Seated Row
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4x8 reps |
rest: 10s
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Machine Assisted Chin Up
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4x8 reps |
rest: 10s
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Hyperextensions - Back Extensions
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8x8 reps |
rest: 30s
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Seated Machine Row
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4x8 reps |
rest: 10s
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Cable Rope Lat Pull Down
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4x8 reps |
rest: 10s
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Dumbbell One Arm Row
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8x8 reps |
rest: 10s
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Cable Overhead Curl
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4x8 reps |
rest: 10s
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Dumbbell Mixed Curl
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4x8 reps |
rest: 10s
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Cable Rope Hammer Curls
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4x8 reps |
rest: 10s
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Bicep Curl Machine
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4x8 reps |
rest: 10s
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Cable Close Grip Curl
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4x8 reps |
rest: 10s
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Dumbbell Incline Curl
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4x8 reps |
rest: 10s
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Barbell Close Grip Preacher Curl
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4x8 reps |
rest: 10s
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Indoor Cycling
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1x0 reps |
rest: 15s
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HIIT cycling 15/30
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1x0 reps |
rest: 10s
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Biceps stretch
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1x8 reps |
rest: 0s
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Leg stretch
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1x8 reps |
rest: 0s
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Back stretch
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1x8 reps |
rest: 0s
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Indoor Cycling
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1x0 reps |
rest: 5s
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Leg Press
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8x8 reps |
rest: 10s
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Leg Extensions
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8x8 reps |
rest: 10s
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Seated Leg Curl
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6x8 reps |
rest: 10s
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Standing Calf Raises
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6x8 reps |
rest: 10s
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Barbell Deep Squat
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6x8 reps |
rest: 10s
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Dumbbell Walking Lunges
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4x8 reps |
rest: 10s
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Seated Calf Raise
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6x8 reps |
rest: 10s
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Front Calf Press On Legpress Machine
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6x8 reps |
rest: 10s
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Ab Crunch Machine
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4x8 reps |
rest: 10s
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Cable Rope Crunch
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4x8 reps |
rest: 10s
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Side, in between & front situp bench
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5x8 reps |
rest: 0s
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Sit Up
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4x10 reps |
rest: 10s
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Flat Bench Lying Leg Raise
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6x14 reps |
rest: 30s
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Seated Bench Leg Raise
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6x8 reps |
rest: 10s
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Indoor Cycling
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1x0 reps |
rest: 15s
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HIIT cycling 15/30
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1x0 reps |
rest: 10s
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Leg stretch
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1x8 reps |
rest: 0s
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Ab stretch
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1x8 reps |
rest: 0s
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Indoor Cycling
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1x0 reps |
rest: 5s
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Dumbbell Shoulder Press
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8x8 reps |
rest: 10s
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Dumbbell Seated Bent Over Reverse Fly
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4x8 reps |
rest: 10s
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Dumbbell Seated Front Hammer Raises
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4x8 reps |
rest: 10s
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Dumbbell Upright Row
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4x8 reps |
rest: 10s
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Machine Deltoid Raise
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4x8 reps |
rest: 10s
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Dumbbell Shoulder Shrug
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8x10 reps |
rest: 10s
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Barbell Standing Military Press
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4x8 reps |
rest: 10s
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Barbell Behind The Back Wrist Curl
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4x12 reps |
rest: 10s
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Barbell Front Wrist Curl
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4x12 reps |
rest: 10s
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Indoor Cycling
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1x0 reps |
rest: 15s
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HIIT cycling 15/30
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1x0 reps |
rest: 6s
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Shoulder stretch
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1x8 reps |
rest: 0s
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Forearm stretch
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1x8 reps |
rest: 0s
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Leg stretch
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1x8 reps |
rest: 0s
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Indoor Cycling
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1x0 reps |
rest: 5s
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Barbell Deep Squat
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6x10 reps |
rest: 60s
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Barbell Sumo Deadlift
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6x10 reps |
rest: 60s
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Barbell Ab Rollout on Knees
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4x8 reps |
rest: 60s
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Barbell Press Sit Up
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4x10 reps |
rest: 60s
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Hyperextensions - Back Extensions
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4x8 reps |
rest: 20s
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HIIT cycling 15/30
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1x0 reps |
rest: 5s
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Leg stretch
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1x8 reps |
rest: 0s
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Ab stretch
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1x8 reps |
rest: 0s
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Back stretch
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1x8 reps |
rest: 0s
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Road Cycling
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1x0 reps |
rest: 5s
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