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5x5x100kg dl= 3x10x wide grip pu+ 3x8x hanging leg raise+ 3x8x50kg ohp= 3x12x50kg pendlay row #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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5x5x110kg deadlift+ 4x8x50kg ohp= 3x10x pull up wide grip= 3x14x hanging leg raise= 1x12x50kg pendlay row= #gym
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5x5x110kg deadlift++ 4x8x50kg ohp+ 3x8x pull up wide grip= 3x12x hanging leg raise+ 3x12x60kg pendlay row #gym
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5x5x100kg deadlift++ 4x6x50kg front squat+ 4x8x50kg ohp= 3x10x pull up wide grip= 3x10x hanging leg raise+ 3x12x50kg pendlay row+ 3x24x40kg walking lunges+ #gym
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5x5x90kg deadlift++ 4x8x50kg ohp= 3x10x pull up wide grip= 3x12x hanging leg raise+ 1x12x60kg pendlay row #gym
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5x5x80kg deadlift++ 4x6x50kg front squat+ 4x8x45kg ohp+ 3x10x pull up wide grip= 3x10x hanging leg raise= 3x12x45kg pendlay row+ 3x24x35kg walking lunges+ #gym
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5x5x40kg deadlift+++++ 4x6x40kg front squat++ 4x8x40kg ohp+ 3x10x pull up wide grip= 3x10x hanging leg raise= 3x12x40kg pendlay row+ 3x24x30kg walking lunges+ #gym
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5x5x110kg dl 3x8x80kg rdl 3x8x50kg front squat 3x12x60kg lying leg 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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5x5x100kg dl 4x8x70kg rdl 5x5x wide grip pull up 4x8x22kg hyper ext 4x8x25kg lying leg curl #gym
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5x5x110kg dl+ 4x8x50kg ohp + 3x10 wide grip pu + 3x14x hanging ab crunch + #gym
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4x10x59kg seated cable row 5x5x wide grip pull up 3x12x42kg seated lat pulldown 4x10x20kg hyper extension 4x6x60kg pendlay rows #life
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5x5x120kg deadlift 5x5x50kg ohp 12/12/10/10x wide grip pull up 3x12x50kg barbell row 3x25x push up #gym
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4x8x50kg ohp= 3x10x pull up wide grip= 3x12x hanging leg raise+ 3x12x55kg pendlay row+ 3x24x44kg walking lunges+ #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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5x5x80kg paused bench press 5x5x50kg speed bench press 3x6x80kg wide grip bench press 3x10x30 incline db press 3x15x60kg seated row #gym
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deadlift 3x5x120kg romanian deadlift 3x8x100kg pendlay rows 3x8x60kg front squats 3x8x65kg leg curl 3x12x50kg #life
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3x12x60kg leg extension 3x15x60kg seated cable row 5x5x60kg front squat 3x12x50kg leg curl #gym
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deadlift 3x5x100kg romanian deadlift 3x8x90kg pendlay rows 3x8x50kg front squats 3x8x50kg leg curl 3x12x35kg #life
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