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Weighted Tricep Dip
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2x6 reps |
rest: 230s
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Weighted Pull-Up
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2x6 reps |
rest: 230s
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Barbell Bent-Over Row
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2x6 reps |
rest: 230s
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Barbell Bench Press
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2x6 reps |
rest: 230s
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Barbell Military Press
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2x6 reps |
rest: 230s
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Barbell Squat
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2x6 reps |
rest: 230s
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Back Hyperextension
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2x9 reps |
rest: 230s
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Barbell Hip Thrust
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2x9 reps |
rest: 200s
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Cable One-Arm Lateral Raise
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2x9 reps |
rest: 145s
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Machine Calf Raise
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2x9 reps |
rest: 145s
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Parallel Bar Leg Raise
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2x6 reps |
rest: 145s
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2x6 reps |
rest: 180s
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Machine Seated Leg Curl
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2x9 reps |
rest: 180s
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Cable Rope Face Pull
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2x9 reps |
rest: 145s
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Machine Reverse Fly
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2x9 reps |
rest: 145s
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Machine Lat Pulldown
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1x9 reps |
rest: 180s
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Cable Tricep Kickback
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1x9 reps |
rest: 145s
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Dumbbell Concentration Curl
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1x9 reps |
rest: 145s
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Barbell Wrist Curl (Palms Up)
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1x9 reps |
rest: 145s
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Barbell Reverse Curl
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1x9 reps |
rest: 145s
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Barbell Wrist Curl (Palms Down)
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1x9 reps |
rest: 145s
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Dumbbell Hammer Curl
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1x9 reps |
rest: 145s
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Cable Bicep Curl
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2x9 reps |
rest: 145s
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Cable Tricep Pushdown (V-Bar)
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2x9 reps |
rest: 145s
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Dumbbell Alternating Kickback
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2x9 reps |
rest: 145s
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Dumbbell Alternating Lateral Raise
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2x9 reps |
rest: 145s
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Machine Fly
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2x9 reps |
rest: 145s
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Cable Bent-Over Lateral Pulley
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2x9 reps |
rest: 145s
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Cable Mid Chest Crossover
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2x9 reps |
rest: 145s
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Barbell Sumo Deadlift
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2x9 reps |
rest: 145s
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