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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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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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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 5x8x55kg++ A2 pull up wide grip 5x7= B1 dumbbell press 4x10x28kg++ B2 dumbbell row 4x10x32kg+ C1 cable crossover 3x12x27kg+ C2 lean-back pull down 3x12x59kg= #life
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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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A1 incline bench press 5x8x70kg+ A2 weighted pull up wide grip 5x6x15kg= B1 dumbbell press 4x10x36kg+ B2 dumbbell row 4x10x38kg+ C1 cable crossover 3x12x36kg= C2 lean-back pull down 3x12x68,3kg= #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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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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A1 incline bench press 5x8x65kg+ A2 pull up wide grip 5x7+ B1 dumbbell press 4x10x30kg+ B2 dumbbell row 4x10x34kg+ C1 cable crossover 3x12x29kg+ C2 lean-back pull down 3x12x59kg= #life
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5x5x80kg paused bench press 5x5x50kg speed bench press 3x6x80kg wide grip bench press 3x10x30 incline db press 3x15x60kg seated row #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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3x12x20kg incline db press, 3x8x wide grip pull up, 3x12x wide straight arm trx row, 3x12x12,5kg cable fly, 3x12x12,5kg cable one arm push down, 3x12x12,5kg cable one arm curl, 3x12x8kg seated dumbbell side raise #life
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A1 incline bench press 5x8x65kg= A2 weighted pull up wide grip 5x6x15kg= B1 dumbbell press 4x10x34kg+ B2 dumbbell row 4x10x36kg= C1 cable crossover 3x12x32kg+ C2 lean-back pull down 3x12x59kg+ #life
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3x12x80kg bench press 3x10x wide grip pull up 3x12x50kg lying leg curl 3x12x54kg triceps cable pulldown 3x12x16kg hammer curl #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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