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4x6x50kg ohp 10-8-6-4-2 pull up 4x15x60cm feet elevated push ups 4x10x60kg leg extension 4x10x60kg lying leg curl 4x2x10x18kg hammer curls #gym
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4x8x80kg bench press 4x8x pull up 4x8x60kg leg extension 4x8x18kg seated db ohp 3x12x32kg cable biceps curl 3x12x54kg triceps cable pushdown #gym
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4x8x50lbs chest press machine 4x10x35lbs back extension 4x10x35lbs biceps db curl 4x10x40lbs db shoulder press 4x12x20lbs cable flys #life
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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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4x8x60kg lat pulldown 5x5x40kg smith machine incline press 3x12x60kg seated cable row 4x12x18kg db flys 3x12x30kg triceps cable pulldown 4x10x18kg biceps hammer curl #life
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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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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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10-8-6-4-2x pull up 4x10x2x20kg seated db ohp 4x10x65kg leg extension 4x10x45kg cable rope curl 4x10x55kg cable rope pulldown 4x10x ab wheel rollout #gym
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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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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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4x8x15(?) bench press machine 4x10x18,5kg db press seated 3x15x10(?) lat pulldown 4x15x ab crunch bench thing 4x10x16,8kg db alternating hammer curl #life
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4x10x2x25kg db bench press 4x10x80lbs leg curl 10-8-6-4-2x pull ups 4x10x air squats 4x10x70lbs biceps rope curl 4x10x80lbs triceps rope pulldown #gym
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4x8x40kg ohp 4x8x wide grip pull up 3x12x horizontal lying row 3x12x50kg lex extension 3x12x14kg hammer curl 3x12x50kg cable pulldown #gym
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3x10x30kg db incline press 4x15x push ups 3x10x14kg cable side raise 4x10x23kg cable flys 4x10x wheel rollout #life
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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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3x12x60kg leg ext 3x12x60kg lying leg curl 4x8x wide grip pull up 3x12x45 cable pulldown 3x12x41kg cable curls #gym
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4x10x25kg single leg extension 4x10x single leg standing calf raise 4x10x30kg single leg press 4x10x45kg lying leg curl 4x10x59kg seated cable row 5x5 wide grip pull up #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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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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