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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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5x5x100kg dl 4x8x70kg rdl 5x5x wide grip pull up 4x8x22kg hyper ext 4x8x25kg lying leg curl #gym
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4x8x60kg lat pulldown 5x5x40kg smith machine incline press 3x12x60kg seated cable row 4x12x18kg db flys 3x12x30kg triceps cable pulldown 4x10x18kg biceps hammer curl #life
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3x12x32kg db press 3x10x wide grip pull up 3x12x50kg leg extension 3x12x50kg triceps rope pulldown 3x12x45kg biceps cable curls #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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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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3x12x55kg seated row 3x12x34kg incline db press 3x12x50kg lat pulldown 3x12x45kg triceps rope pulldown 3x12x40kg rope biceps curl #gym
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3x12x80kg bench press 10/8/8x wide grip pull up 3x12x41kg cable rope triceps pulldown 3x12x41kg cable rope biceps curl 3x12x18x dumbbell seated ohp 3x12x14kg cable side raise #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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12x60/70/80kg bench press 3x12x60kg leg extension 3x10x wide grip pull up 3x12x dips 3x12x35kg ez bar curls #gym
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4x8x80kg bench press 4x8x pull up 4x8x60kg leg extension 4x8x18kg seated db ohp 3x12x32kg cable biceps curl 3x12x54kg triceps cable pushdown #gym
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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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3x10x30lbs db seated ohp 3x10x wide grip pull ups 3x12x50lbs standing cable flys 3x15x push ups 3x2x10x30lbs hammer curl 3x20x bench triceps dips #gym
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3x12x80kg bench press 3x10x wide grip pull up 3x12x horizontal lying row 3x12x50kg leg extension 3x12x50kg cable rope pulldown 3x12x45kg cable rope biceps curl 2x25x push ups #gym
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4x10x10kg hyper extension+ 4x10x30kg t-bar row+ 4x8x70kg rom dl+ 3x8x37,5kg lying leg curl= 3x15x50kg lat pulldown+ 3x15x50kg seated cable row+ #life
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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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3x12x65kg incline bp 3x12x14kg incline seated db curl 3x12x100kg leg pres 8/8/8x wide grip pull up 3x12x36kg lying cable nose breaker #gym
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5x5x wide grip pull up 3x12x59 close rip seated cable row 3x12x59 close grip lat pul 3x12x23kg rope pulldown 3x2x10x14kg alternating hammer curl #gym
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10-8-6-4-2x pull up 4x10x62kg seated row 3x12x ab wheel rollout 3x12x36kg rope pulldown 3x12x36kg rope biceps curl 3x12x8kg hyper extension #gym
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