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paused bp 4x5x90
speed bp 5x4x70
paused wide bp 3x6x90
incline db press 3x10x30
cable row 3x15x59
db fly 3x12x20 #life
ohp 5x5x50kg / db press 3x10x22kg + barbell curls 3x10x35kg / lat db raise 3x10x10kg + ez triceps extention 3x10x35kg / alternating hammer curl 3x10x18 + rope pull 3x10x50kg #life