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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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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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3x12x60kg leg ext 3x12x60kg lying leg curl 4x8x wide grip pull up 3x12x45 cable pulldown 3x12x41kg cable curls #gym
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3x12x65kg incline bp 3x12x12kg db preacher curl 3x12x45kg front squat 3x12x52kg seated cable row 3x12x59kg cable triceps 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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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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3x12x40kg lying leg curl 3x12x single leg standing calf raise 3x12x hyper extension 3x12x55kg seated cable row 3x12x55kg cable triceps pushdown 3x12x41kg cable curl #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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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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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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5x5x110kg deadlift 5x5x wide grip pull up 5x5x70kg romanian deadlift 4x10x50kg barbell row 4x10x ab wheel rollout #gym
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3x12x64kg incline bp 3x12x35kg barbell preacher curl 3x12x40kg front squat 3x12x45kg seated cable row 3x12x54kg triceps cable dip #gym
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deadlift 3x5x140kg romanian deadlift 3x8x110kg pendlay rows 3x8x70kg wide grip pull ups 3x5 leg curl 3x12x70kg #life
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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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A1 5x8x60kg+ front squat A2 5x8x100kg+ romanian deadlift B1 4x10x65kg+ lying leg curl B2 4x10x97kg+ standing leg press C 3x24x2x22kg+ dumbbell walking lunges #gym
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3x12x59kg cable seated row 3x12x59kg cable lat pul 3x12x22kg standing front pulldown 3x12x60kg leg extension 3x12x50kg lying leg curl #gym
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5x5x70kg romanian deadlift 3x12x50kg barbell row 4x8x wide grip pull up 4x12x50kg lying barbell row 4x12x50kg face pulls #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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5x12x65kg leg extension 5x12x59kg seated cable row 5x12x60cm feet elevated push ups 5x12x18kg cable triceps pulldown 5x12x41kg cable biceps curls #gym
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