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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift No media available | 3 sets | 6 - 12 reps | 60s | |
2. Barbell Hip Thrust![]() | 3 sets | 6 - 12 reps | 60s | |
3. Nordic Hamstring Curl (Bodyweight) | 3 sets | 6 - 12 reps | 60s | |
4. Lying Leg Curl![]() | 3 sets | 6 - 12 reps | 60s | |
5. Hyperextension![]() | 3 sets | 6 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Incline Bench Press No media available | 3 sets | 6 - 12 reps | 60s | |
2. Push Up![]() | 3 sets | 6 - 12 reps | 60s | |
3. Pec Dec | 3 sets | 6 - 12 reps | 60s | |
4. Seated Dumbbell Shoulder Press![]() | 3 sets | 6 - 12 reps | 60s | |
5. Dumbbell Lateral Raise![]() | 3 sets | 6 - 12 reps | 60s | |
6. Seated EZ Bar French Press | 3 sets | 6 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat![]() | 3 sets | 6 - 12 reps | 60s | |
2. Dumbbell Lunge![]() | 3 sets | 6 - 12 reps | 60s | |
3. 45 Degree Leg Press | 3 sets | 6 - 12 reps | 60s | |
4. Leg Extensions | 3 sets | 6 - 12 reps | 60s | |
5. Seated Calf Raise Machine![]() | 3 sets | 6 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bent Over Barbell Row![]() | 3 sets | 6 - 12 reps | 60s | |
2. Cable Seated Row![]() | 3 sets | 6 - 12 reps | 60s | |
3. Lat Pulldown | 3 sets | 6 - 12 reps | 60s | |
4. Cable Reverse Fly![]() | 3 sets | 6 - 12 reps | 60s | |
5. Barbell Biceps Curl![]() | 3 sets | 6 - 12 reps | 60s | |
6. Standing Dumbbell Reverse Curl | 3 sets | 6 - 12 reps | 60s |
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