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bench press: 5x60kg 4x70kg 3x80kg 2x90kg 1x100kg 1x110kg 1x115kg 1x120kg 5x5x60kg speed bench press 3x6x90 wide grip bench press 3x10x2x30kg incline db press 3x12x50kg cable pulldown #gym
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A1 incline bench press 5x8x50kg++ A2 pull up wide grip 5x6+ B1 dumbbell press 4x10x24kg++ B2 dumbbell row 4x10x28kg++ C1 cable crossover 3x12x23kg+ C2 lean-back pull down 3x12x52kg+ #life
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A1 incline bench press 5x8x65kg+ A2 weighted pull up wide grip 5x6x15kg= B1 dumbbell press 4x10x36kg= B2 dumbbell row 4x10x36kg+ C1 cable crossover 3x12x36kg= C2 lean-back pull down 3x12x66kg= #gym
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A1 incline bench press 5x8x60kg+ A2 weighted pull up wide grip 5x6x15kg= B1 dumbbell press 4x10x32kg+ B2 dumbbell row 4x10x36kg= C1 cable crossover 3x12x32kg= C2 lean-back pull down 3x12x59kg= #life
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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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4x8x80kg bp, 4x8x60kg lat pulldown, 3x12x50kg machine chest press, 3x12x40kg machine shoulder press, 3x10x16kg alternating db curl #life
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12x24/26/28kg db press 3x12x18kg seated db ohp 3x24x14kg hammer curl 3x12x54kg cable pulldown 5x5x wide grip pull up #gym
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3x12x70kg bench press 3x12x12kg preacher curl 3x12x40kg split squat 3x12x45kg neutral grip lat pul 3x12x32kg standing overhead triceps extension #gym
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A1 incline bench press 5x8x50kg+ A2 pull up wide grip 5x8 B1 bench press 4x10x70kg+ B2 barbell row 4x10x50kg+ C1 cable crossover 3x12x23kg+ C2 lean-back pull down 3x12x52kg+ #gym
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5x5x65kg incline bench press 5x5 wide grip pull up 5x5x80kg bench press 3x12x59 cable seated row 3x12x36kg rope pull down 3x12x36kg rope biceps curl #life
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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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3x12x60kg incline bp 3x12x12kg incline seated db curl 3x12x100kg leg pres 8/8/4x wide grip pull up 3x12x32kg lying cable nose breaker #gym
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4x5x80kg paused bench press 5x4x60kg speed bench press 3x6x80kg wide grip bench press 3x10x24 inclinde db press 3x15x30kg chest supported vertical row 3x12x15kg cable fly #gym
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4x8x80kg bench press+ 4x8x60kg incline bench press+ 4x8x dips 4x10x16kg db flys+ 4x10x16kg hammer curls 4x10x30kg cable curls #gym
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3x12x80kg bench press 12/12/10x wide grip pull up 3x12x55kg leg extension 3x12x16kg hammer curl 3x12x64kg cable triceps 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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4x8x80kg bench press 5x5x50kg speed bench press 3x6x80kg wide bench press 5x5x50kg ohp 3x12x9kg cable side raise #gym
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3x15x28kg db bench press 3x12x24kg incline db press 3x12x12kg db fly 3x12x59kg seated cable row 3x12x39kg rope biceps curl 3x12x45kg rope triceps pulldown #gym
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5x5x85kg paused bench press 5x5x60kg speed bench press 3x6x85kg wide grip bench press 3x10x30 incline db press 3x15x60kg seated row 3x12x15kg cable fly #gym
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