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Exercise 1

Bench Press

Equipment: Barbell, Bench, Full Gym

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3X Sets

13X Reps

45sn Rest

Exercise 2

Pec Deck Fly

Equipment: Full Gym, Machine

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3X Sets

13X Reps

45sn Rest

Exercise 3

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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3X Sets

13X Reps

45sn Rest

Exercise 4

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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3X Sets

13X Reps

45sn Rest

Exercise 5

Decline Dumbbell Press

Equipment: Bench, Dumbbells, Full Gym

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3X Sets

13X Reps

45sn Rest

Exercise 6

Inner Chest Press Machine

Equipment: Full Gym, Machine

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3X Sets

13X Reps

45sn Rest

Exercise 7

Smith Machine Bench Press

Equipment: Full Gym, Machine

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3X Sets

13X Reps

45sn Rest

Exercise 8

Smith Machine Incline Bench Press

Equipment: Full Gym, Machine

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3X Sets

13X Reps

45sn Rest

Exercise 9

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

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3X Sets

13X Reps

45sn Rest

Exercise 10

Decline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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3X Sets

13X Reps

45sn Rest

Exercise 11

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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3X Sets

13X Reps

45sn Rest

Exercise 12

T-Bar Row

Equipment: Barbell, Full Gym, Landmine

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3X Sets

13X Reps

45sn Rest

Exercise 13

Seated Cable Rope Row

Equipment: Cable, Full Gym

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3X Sets

13X Reps

45sn Rest

Exercise 14

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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3X Sets

13X Reps

45sn Rest

Bench Press

Pec Deck Fly

Dumbbell Pullover

Dumbbell Bench Press

Decline Dumbbell Press

Inner Chest Press Machine

Smith Machine Bench Press

Smith Machine Incline Bench Press

Close-Grip Dumbbell Press

Decline Barbell Bench Press

Bent Over Dumbbell Row

T-Bar Row

Seated Cable Rope Row

Barbell Bent Over Row

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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