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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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3x15x60kg leg extension 3x12x50kg leg press 3x12x50kg lying leg curl 3x12x standing calf raises 3x12x hanging ring row 5x5x wide grip pull up #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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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 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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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 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 ups 3x20x push ups 3x24x15kg hammer curls 3x22kg triceps rope cable pulldown 3x12x18kg cable front extension #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 up 3x20kg push up 3x12x60kg leg extension 3x12x18kg db seated ohp 3x12x30kg biceps curl machine #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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5x5x110kg deadlift+ 4x8x50kg ohp= 3x10x pull up wide grip= 3x14x hanging leg raise= 1x12x50kg pendlay row= #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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5x5x90kg bench press 5x5x pull ups wide grip 3x12 push ups 3x12 lying barbell row 3x12x23kg cable flys 3x12x52kg cable horizontal row 3x12x36kg cable push down 3x12x32kg cable biceps curl #life
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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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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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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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3x25x push ups 3x12x50kg single leg press 3x12x66kg lat pul 3x12x14kg hammer curl 3x12x23kg single arm cable triceps pull down #gym
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3x12x65kg seated cable row 5x5x small grip pull up 3x10x dips 3x12x60kg leg extension 3x12x calf raises 3x12x18kg seated db ohp #gym
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