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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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sumo ohp 5x5x55kg feet elevated push ups 3x15 dumbbell ohp 3x7x26kg cable lateral raise 3x12x14kg face pulls 3x12x68kg #life
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sumo ohp 5x5x50kg feet elevated push ups 3x10 dumbbell ohp 3x8x16kg cable lateral raise 3x12x9kg face pulls 3x12x31kg #life
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sumo ohp 5x5x55kg feet elevated push ups 3x10 dumbbell ohp 3x8x24kg cable lateral raise 3x12x11,3kg face pulls 3x12x59kg #life
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sumo ohp 5x5x55kg feet elevated push ups 3x12 dumbbell ohp 3x8x26kg cable lateral raise 3x12x11,3kg face pulls 3x12x64kg #life
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sumo ohp 5x5x50kg feet elevated push ups 3x10 dumbbell ohp 3x8x18kg cable lateral raise 3x12x11,3kg face pulls 3x12x36kg #life
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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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sumo ohp 5x5x50kg feet elevated push ups 3x10 dumbbell ohp 3x8x22kg cable lateral raise 3x12x11,3kg face pulls 3x12x41kg #life
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5x5x50kg ohp 5x5x40kg seated ohp 4x15x push ups #gym
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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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4x10x dips 5x5x50kg ohp 4x14x20cm feet elevated push up 4x8x2x20kg db seated ohp 4x10x40kg cable triceps pulldown #gym
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Ohp 5x50kg 4x55kg 3x60kg 2x65kg 1x70kg 1x72kg 1x74kg 3x20x feet 40cm elevated push up 3x10x20kg seated db ohp 3x15x9kg cable one arm side raise #gym
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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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5x5x50kg ohp 3x10x30kg seated db press 3x10x35kg ez bar biceps curls 3x10x10kg db side raise seated 3x10x35kg triceps extension 3x10x16kg alternating hammer curls 3x10x52kg rope pulls #life
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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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5x5x50kg ohp 3x10x20kg seated db press 3x10x35kg ez bar biceps curls 3x10x10kg db side raise seated 3x10x35kg triceps extension 3x10x16kg alternating hammer curls 3x10x50kg rope pulls #life
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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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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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5x5x90kg deadlift++ 4x6x60kg front squat= 4x8x50kg ohp= 3x10x pull up wide grip= 3x12x hanging leg raise+ 1x12x50kg pendlay row+ #gym
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5x5x100kg dl++ 4x6x60kg front squat = 4x8x20kg seated db ohp ++ 3x10 wide grip pu = 3x14x hanging leg raise = 3x12x50kg pendlay row = #gym
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