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Indoor Cycling
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3x7 reps |
rest: 10s
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Air Bike
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3x20 reps |
rest: 60s
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Barbell Deep Squat
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3x7 reps |
rest: 180s
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Barbell Clean
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3x7 reps |
rest: 180s
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Machine Leg Press
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3x7 reps |
rest: 120s
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Barbell Stiff-Leg Deadlift
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3x7 reps |
rest: 120s
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Barbell Standing Calf Raise
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3x10 reps |
rest: 0s
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Barbell Seated Calf Raise
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3x10 reps |
rest: 0s
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Hanging Leg Raise
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3x15 reps |
rest: 0s
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Cable Kneeling Crunch
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3x15 reps |
rest: 0s
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Bench Leg Raise (Supine)
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3x15 reps |
rest: 0s
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Decline Crunch
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3x15 reps |
rest: 0s
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Jump Rope
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3x7 reps |
rest: 10s
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Barbell Incline Bench Press
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3x7 reps |
rest: 120s
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Dumbbell Incline Bench Press
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2x7 reps |
rest: 120s
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Barbell Bench Press
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3x7 reps |
rest: 120s
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Dumbbell Bench Press
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2x7 reps |
rest: 120s
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Barbell Military Press
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3x7 reps |
rest: 120s
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Dumbbell Seated Shoulder Press
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2x7 reps |
rest: 120s
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Dumbbell Lateral Raise
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2x7 reps |
rest: 120s
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Barbell Tricep Press (Supine)
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3x7 reps |
rest: 120s
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Cable Tricep Pushdown (Rope)
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2x7 reps |
rest: 120s
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Jump Rope
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3x7 reps |
rest: 10s
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Weighted Pull-Up
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3x7 reps |
rest: 120s
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Chin-Up (Close Grip)
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2x7 reps |
rest: 120s
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Barbell Bent-Over Row
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3x7 reps |
rest: 120s
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Cable Shoulder Extension
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2x7 reps |
rest: 120s
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Barbell Upright Row
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3x7 reps |
rest: 120s
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Dumbbell Rear Deltoid Row
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2x7 reps |
rest: 120s
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Dumbbell Bent-Over Raise
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2x7 reps |
rest: 120s
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Barbell Curl
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3x7 reps |
rest: 120s
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Dumbbell Zottman Curl
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2x7 reps |
rest: 120s
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