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4x10x30cm step up 4x10x25kg hyper extension 4x10x45kg leg extension 4x8x50kg one leg press 4x10x60 rope pull through 3x15x30kg dumbbell row #life
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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 4x12x55kg leg extension 3x20x push ups 3x12x50kg rope cable pull down 3x12x45kg rope cable biceps curl #gym
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4x8x80kg bench press 5x5x60kg speed bench 3x6x80kg wide bench press 5x5x50kg ohp 3x12x14kg db flys 3x12x18kg db ohp 3x12x40kg rope triceps pulldown 3x10x14kg db hammer curl #gym
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3x12x32kg db press 3x10x wide grip pull up 3x12x50kg leg extension 3x12x50kg triceps rope pulldown 3x12x45kg biceps cable curls #gym
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3x12x60kg lat pulldown 3x12x60kg seated row 5x5x40kg smith machine ohp 4x20x18kg alt hammer curl #life
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bench press 4x8x80kg++ incline bench press 4x8x50kg++ db flys 4x10x16kg++ ez bar biceps curls 35kg+ alt hammer curls 3x12x12kg+ ab wheel rollout 4x10 #gym
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3x12x30kg incline db press 3x12x50kg leg extension 3x12x59kg lat pull 3x12x45kg cable rope triceps pulldown 3x12x36kg cable biceps curl #gym
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4x10x dips 5x5x50kg ohp 4x14x20cm feet elevated push up 4x8x2x20kg db seated ohp 4x10x40kg cable triceps pulldown #gym
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3x8x60kg barbell row 3x8x90kg romanian deadlift 3x10x pull up 3x10x28kg dumbbell press 3x12x16kg alt hammer curl 3x12x ab wheel rollout #gym
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4x8x20kg dumbbell seated ohp4x10x11,3kg cable side raise4x20x15cm feet elevated push up4x10x36kg cable biceps curl 4x12x50kg cable triceps pushdown #gym
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4x10x25kg single leg extension 4x10x single leg standing calf raise 4x10x30kg single leg press 4x10x50kg lying leg curl 4x10x59kg seated cable row 4x10x59kg lat pulldown #gym
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4x12x40kg leg ext 4x12x50kg lying leg curl 4x12x one leg standing calf raise 4x12x59kg seated cable row 4x12x20kg hyper extension #gym
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3x12x32kg incline db press 3x12x66kg lat pulldown 3x12x hyper extension 3x12x50kg cable rope pulldown 3x12x44kg cable rope biceps curl 2x25x push ups #gym
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4x10x25kg single leg ext 4x10x single leg standing calf raise 4x10x50kg lex curl 4x10x24kg hyper extension 4x5x wide grip pull up #gym
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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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5x5x90kg bench press 5x5x wide grip bench press 3x12x55kg leg extension 3x12x14kg hammer curl 3x12x45 rope cable pulldown #gym
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4x10x10kg hyper extension+ 4x10x30kg t-bar row+ 4x8x70kg rom dl+ 3x8x37,5kg lying leg curl= 3x15x50kg lat pulldown+ 3x15x50kg seated cable row+ #life
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3x12x32kg incline db press 3x12x66kg lat pulldown 3x12x60kg leg extension 3x12x50kg cable rope pulldown 3x12x44kg cable rope biceps curl #gym
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10-8-6-4-2x pull up 4x10x62kg seated row 3x12x ab wheel rollout 3x12x36kg rope pulldown 3x12x36kg rope biceps curl 3x12x8kg hyper extension #gym
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