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5x5x50kg ohp 5x5x40kg seated ohp 4x15x push ups #gym
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5x5x90kg paused bench press 5x5x65kg speed bench press 3x6x90kg wide grip bench press 3x10x30 incline db press 3x8x wide grip pull up 3x12x push ups #gym
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paused bp 4x5x70 speed bp 5x4x50 paused wide bp 3x6x70 incline db press 3x10x22 cable row 3x15x45 cable fly 3x12x12 #life
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5x5x80kg pause bench 5x5x60kg speed bench 3x8x80kg wide bench 3x8x wide grip pull up #gym
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4x10x50kg machine chest press 10-8-6-4-2x pull up 4x10x60kg leg extension 4x10x ab wheel rollout 4x10x70kg towel cable pulldown 4x2x15kg hammer curl #gym
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4x8x80kg bp, 4x8x60kg lat pulldown, 3x12x50kg machine chest press, 3x12x40kg machine shoulder press, 3x10x16kg alternating db curl #life
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paused bp 4x5x100 speed bp 5x4x80 paused wide bp 3x6x90 incline db press 3x10x34 cable row 3x15x66 db fly 3x12x22 #life
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paused bp 4x5x95 speed bp 5x4x75 paused wide bp 3x6x90 incline db press 3x10x32 cable row 3x15x61,3 db fly 3x12x22 #life
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5x5x110kg deadlift 5x5x wide grip pull up 5x5x70kg romanian deadlift 4x10x50kg barbell row 4x10x ab wheel rollout #gym
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paused bp 4x5x85 speed bp 5x4x65 paused wide bp 3x6x85 incline db press 3x10x28 cable row 3x15x59 db fly 3x12x18 #life
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paused bp 4x5x90 speed bp 5x4x70 paused wide bp 3x6x90 incline db press 3x10x30 cable row 3x15x59 db fly 3x12x20 #life
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paused bp 4x5x90 speed bp 5x5x60 paused wide bp 3x6x80 incline db press 3x10x30 cable row 3x15x66 db fly 3x12x22 #life
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5x5x60kg ohp 4x15x push ups 4x10x23kg cable front raise 3x12x32kg cable push down 3x12x32kg cable biceps curl 3x12x hyper extension #gym
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4x10x25kg single leg ext 4x10x25kg single leg curl 4x10x single leg calf raise 4x10x ab roll out #gym
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2x25x floor wipers 60kg 50x step up 50cm 2x25x push ups 2x25x deadlift 60kg 2x25x db clean and press 16kg 8-7-5-3-2x wide grip pull up #life
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5x5x90kg romanian deadlift 4x8x60kg barbell rows 5x5x pull ups 3x12x hyper extension 3x12x ab wheel rollout #gym
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5x5x80kg bench press 5x5x60kg speed bench press 5x5x80kg wide grip bench press 5x5x50kg ohp 10-8-6-4-2x pull up 3x2x10x16kg hammer curl 3x10x50kg cable pressdown #gym
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5x5x80kg bench press 5x5x60kg speed bench press 5x5x80kg wide grip bench press 5x5x50kg ohp 10-8-6-4-2x pull up 3x2x10x16kg hammer curl 3x10x50kg cable pressdown #gym
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3x8x60kg barbell row 3x8x90kg romanian deadlift 3x10x pull up 3x10x28kg dumbbell press 3x12x16kg alt hammer curl 3x12x ab wheel rollout #gym
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4x15x50cm feet elevated push up 4x25x lying str8 leg raise 3x12x36kg cable curl 3x12x45kg cable dip 3x12x single standing calf raise #gym
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