Upper/Lower Workout 

Consider one version of the exercise on the Upper of the body and the Lower of the body

– UPPER Workout

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Incline barbell press – 3 x 8-10
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Barbell Deadlifts – 1 x 6-8, 2 x 10
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Standing dumbbell shoulder Press – 3 x 10-12
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Wide grip lat pulldowns – 1 x 10, 2 x 12
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Alternate dumbbell curls – 3 x 12-15
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Skull crushers – 3 x 10-12
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– LOWER Workout

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Hack squats – 2 x 6-8, 2 x 12
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Barbell Romanian deadlifts – 2 x 8-10, 2 x 12
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Bulgarian split squats – 3 x 15 each leg
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Leg extensions – 1 x 12, 2 x 20
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Seated hamstring curls – 1 x 8, 2 x 12
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Standing calf raises – 4 x 12-15
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90 seconds rest in-between sets.