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Preface | |
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Introduction | |
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Total Body | |
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Power and Explosive Exercises | |
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Snatch | |
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Power Clean | |
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Hang Clean | |
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Push Press (and Push Jerk) | |
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Lower Body | |
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Hip and Thigh (Multijoint) Exercises | |
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Front Squat | |
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Back Squat | |
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Hack Squat (Machine) | |
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Deadlift | |
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Hip Sled (Machine) | |
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Horizontal Leg Press (Machine) | |
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Step-Up | |
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Forward Step Lunge | |
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Hip and Thigh (Single-Joint) Exercises | |
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Stiff-Leg Deadlift | |
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Leg (Knee) Extension (Machine) | |
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Lying Leg (Knee) Curl (Machine) | |
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Seated Leg (Knee) Curl (Machine) | |
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Calf (Single-Joint) Exercises | |
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Seated Calf (Heel) Raise (Machine) | |
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Standing Calf (Heel) Raise (Machine) | |
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Upper Body | |
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Chest (Multijoint) Exercises | |
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Flat Barbell Bench Press | |
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Incline Barbell Bench Press | |
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Flat Dumbbell Bench Press | |
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Incline Dumbbell Bench Press | |
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Flat Bench Press (Smith Machine) | |
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Vertical Chest Press (Machine) | |
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Assisted Dip (Machine) | |
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Chest (Single-Joint) Exercises | |
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Pec Deck (Machine) | |
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Flat Dumbbell Fly | |
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Incline Dumbbell Fly | |
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Back (Multijoint) Exercises | |
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Lat Pulldown (Machine) | |
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Bent-Over Row | |
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One-Arm Dumbbell Row | |
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Low-Pulley Seated Row (Machine) | |
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Seated Row (Machine) | |
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Back (Single-Joint) Exercises | |
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Barbell Pullover | |
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Good Morning | |
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Shoulder (Multijoint) Exercises | |
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Shoulder Press (Machine) | |
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Seated Barbell Shoulder Press | |
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Seated Dumbbell Shoulder Press | |
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Upright Row | |
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Shoulder (Single-Joint) Exercises | |
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Front Shoulder Raise | |
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Lateral Shoulder Raise | |
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Lateral Shoulder Raise (Machine) | |
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Bent-Over Shoulder Raise | |
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Barbell Shoulder Shrug | |
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Biceps (Single-Joint) Exercises | |
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Barbell Biceps Curl | |
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Dumbbell Biceps Curl | |
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Hammer Curl | |
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Low-Pulley Biceps Curl (Machine) | |
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Biceps Curl (Machine) | |
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Triceps (Single-Joint) Exercises | |
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Lying Barbell Triceps Extension | |
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Seated Overhead Barbell Triceps Extension | |
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Triceps Pushdown (Machine) | |
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Forearm (Single-Joint) Exercises | |
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Wrist Curl | |
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Wrist Extension | |
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Abdomen | |
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Abdominal Exercises | |
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Bent-Knee Sit-Up | |
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Abdominal Crunch | |
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About the Author | |