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Bench Press 3×8
Barbell Row 3×8
Arnold Press 3×12
Lat Machine 3×12
Leg Curl 3×15
Leg Extension 3×15
Dumbbell Curls 3×10
Cable Pressdowns 3×10
Back Squat 3×8
Pullover 3×8
Dumbell Romanian Deadlift 3×12
Machine Row 3×15
Cable Fly 3×15
Lateral Raises 3×15
Calf raise 3×15
Bird Dogs 3×15
Shoulder Press 3×8
Deadlift 3×8
Incline Dumbbell Press 3×12
Hack Squat 3×12
Machine Row 3×12
Barbell Curls 3×15
Rope Pressdown 3×15
Situp 3×15
Strict Press 3×12
One Arm row 3×12+12
Leg Extension 3×8
Plank 3xMax”
Hollow Hold 3xMax”
Push Press 3×12
Back Squat 3×12
Thruster 3×8
Machine Press 3×8
Cable Fly 3×8
Lateral Raises 3×10
Calf raise 3×10
Bird Dogs 3×12+12
Seated One Arm Press 3×8+8
Split Squat 3×8+8
Machine Row 3×8
Barbell Curls 3×10
Rope Pressdown 3×10
Situp 3×20
Arch Hold 3xMax”
