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low bar squat 3x8x65kg high bar pause squat 3x10x55kg sumo deadlift 3x8x100kg RFESS jumps 3x10x10kg one arm db row 3x15x26kg #life
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low bar squat 3x8x70kg small pause squat 3x10x60kg sumo deadlift 3x8x110kg RFESS jumps 3x10x12kg one arm db row 3x15x28kg #life
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low bar squat 3x8x80kg small pause squat 3x10x70kg sumo deadlift 3x8x125kg RFESS jumps 3x10x16kg one arm db row 3x15x32kg #life
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low bar squat 3x8x85kg small pause squat 3x10x75kg sumo deadlift 3x8x110kg RFESS jumps 3x10x10kg one arm db row 3x15x30kg #life
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low bar squat 3x8x85kg small pause squat 3x10x75kg sumo deadlift 3x8x130kg RFESS jumps 3x10x18kg one arm db row 3x15x34kg #life
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3x8x80kg squat 3x10x70kg small stance squat 3x8x100kg sumo dl 3x10x10kg RFESS jumps 3x15x40kg lying barbell row #life
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one leg step up 3x10x40cm hyper extension 3x10x25kg single leg extension 3x10x25kg RFESS jumps 3x10x20kg barbell row 4x8x60kg triceps pulldown 3x15x32kg biceps rope pull 3x10x32kg #life
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3x15x50kg seated row 5x6x small grip pull up 3x12x50kg barbell row 3x15x70kg romanian deadlift 3x10x2x16kg db hammer curl #gym
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5x5x100kg deadlift 4x8x80kg bench press 4x8x100kg leg press 3x10x40kg ohp 3x10x wide grip pull up 3x12x60k leg extension 3x12x60kg seated wide grip cable row 3x20x vertical knee raise #gym
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4x10x60kg 3 sec pause bench press 10-8-6-4-2x pull ups 4x5x60kg speed bench press 4x10x60kg barbell row 4x10x hyper extension #gym
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3x8x pull up 3x15x60kg bench press 4x8x55kg leg curl 3x15x30kg cable biceps curl 3x8x toes to bar #gym
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5x5x50kg sumo ohp 3x15x30cm feet elevated speed push up 3x12x59 lat pul 3x12x50kg face pulls 3x8x20kg db ohp #gym
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3x12x dips 4x8x80kg bench press 5x5x60kg speed bench press 3x12x50kg barbell row 3x12x leg raise 3x8x wide grip pull up #gym
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5x5x55kg sumo ohp 3x15x30cm feet elevated speed push up 3x12x59 lat pul 3x12x54kg face pulls 3x8x18kg standing db ohp #gym
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4x10x70kg bo 4x10x70kg barbell row 4x10x85kg leg extension 15-10-10x pull ups 3x15x hyper extension #gym
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3x5x80kg bench press 10-8-6-4-2x pull up 3x10x RFESS 4x15x feet elevated push ups 3x2x10x10kg cable side raise #gym
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5x5x85kg paused bench press5x5x60kg speed bench press3x6x80kg wide grip bench press3x10x28kg incline db press3x15x59kg seated row3x12x18kg cable fly3x12x18kg cable triceps rope pulldown3x12x16kg alternating hammer curl#gym
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5x5x90kg paused bench press 5x5x60kg speed bench press 3x6x80kg wide grip bench press 3x10x30 incline db press 3x15x59kg seated row 3x12x18kg cable fly #gym
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5x5x90kg deadlift++ 4x6x60kg front squat= 4x8x50kg ohp= 3x10x pull up wide grip= 3x12x hanging leg raise+ 1x12x50kg pendlay row+ #gym
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deadlift 3x5x120kg romanian deadlift 3x8x80kg pendlay rows 3x8x65kg front squats 3x8x65kg leg curl 3x12x60kg #life
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