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4x8x wide grip pull up 4x8x dips 3x20x push ups 3x10x hanging horizontal rows 3x8x toes to bar #gym
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4x8x wide grip pull up 4x8x dips 3x20x push ups 3x10x hanging horizontal rows 3x8x toes to bar #gym
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4x8x wide grip pull up 4x12x55kg leg extension 3x20x push ups 3x12x50kg rope cable pull down 3x12x45kg rope cable biceps curl #gym
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4x8x wide grip pull up 3x20kg push up 3x12x60kg leg extension 3x12x18kg db seated ohp 3x12x30kg biceps curl machine #gym
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3x8 wide grip pull up 4x12x? shoulder press 3x10x35kg seated ez bar curls 3x10x dips 3x12x? cable pull down 3x10x leg raise horizontal #gym
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5x5x wide grip pull up 4x10 wide grip horizontal pull up 4x10x50kg standing barbell row 4x10x40kg lying barbell row 4x10x32kg one arm cable row 3x12x52kg kneeling high cable row 3x12x ab wheel /self
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3x20x leg raise 3x10x hanging dips 3x8x wide grip pull up 4x12x52kg leg extension 3x12x50kg barbell row 3x10x vertical ring row #gym
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4x8x wide grip pull ups 3x20x push ups 3x24x15kg hammer curls 3x22kg triceps rope cable pulldown 3x12x18kg cable front extension #gym
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4x8x wide grip pull up 4x8x dips 4x8x80kg bench press 5x5x40kg ohp #gym
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3x10x wide grip pull up 3x12x39kg leg extension 3x12x50kg narrow grip chest press 3x12x hanging leg raise 3x12x25kg rope triceps pulldown 3x12x30kg barbell biceps curl 3x12x15kg db seated ohp #gym
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5x5x hanging dips 3x12x hanging leg raise 3x10x wide grip pull up 3x12x52kg leg extension 3x20x push ups 3x10x ring rows #gym
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3x12x dips 4x8x wide grip pull up 3x12x55kg leg extension 3x12x50kg leg curl 3x12x16kg hammer curl 3x12x50kg triceps rope pulldown #gym
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3x12x50kg leg extension 3x12x50kg lying leg curl 3x12x20kg hyper extension 3x12x34 incline db press 4x8x wide grip pull up #gym
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4x8x wide grip pull up4x8x dips3x20x push ups3x10x hanging horizontal rows3x8x toes to bar (did this yesterday)#gym
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4x8x40kg ohp 4x8x wide grip pull up 3x12x horizontal lying row 3x12x50kg lex extension 3x12x14kg hammer curl 3x12x50kg cable pulldown #gym
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4x12x60kg rdl 4x12x60kg bent over barbell row 4x6x50kg ohp 4x8x wide grip pull up 3x10x dips #gym
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5x5x40/50/60/60/60kg ohp 4x10x lying horiz barbell pull up 4x8x32kg cable front raise 4x8x50kg kneeled cable pull 3x12x36kg cable triceps pulldown 3x12x32kg cable biceps curl #gym
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5x5x50 sumo barbell ohp 3x10 feet elevated push up 3x8x22kg seated db ohp 3x12x6,25 cable lat side raise 3x12x26,25 face pulls #gym
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3x10x wide grip pull up 3x20x push up 3x12x140lbs cable row 3x10x2x35lbs seated dp ohp 3x2x10x30lbs hammer curl 3x2x10x45lbs cable triceps pulldown #gym
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3x12x60kg leg ext 3x12x60kg lying leg curl 4x8x wide grip pull up 3x12x45 cable pulldown 3x12x41kg cable curls #gym
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