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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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4x10x dips 5x5x50kg ohp 4x14x20cm feet elevated push up 4x8x2x20kg db seated ohp 4x10x40kg cable triceps pulldown #gym
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5x5x40/50/60/60/60kg ohp 4x10x lying horiz barbell pull up 4x8x32kg cable front raise 4x8x50kg kneeled cable pull 3x12x36kg cable triceps pulldown 3x12x32kg cable biceps curl #gym
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5x5x60kg ohp 4x15x push ups 4x10x23kg cable front raise 3x12x32kg cable push down 3x12x32kg cable biceps curl 3x12x hyper extension #gym
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4x10x50kg machine chest press 10-8-6-4-2x pull up 4x10x60kg leg extension 4x10x ab wheel rollout 4x10x70kg towel cable pulldown 4x2x15kg hammer curl #gym
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4x8x45kg ohp 4x8x pull up 3x10x59kg seated cable row 3x12x20kg cable rope pulldown 4x8x59kg leg extension #gym
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4x8x50kg ohp= 3x10x pull up wide grip= 3x12x hanging leg raise+ 3x12x55kg pendlay row+ 3x24x44kg walking lunges+ #gym
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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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Ohp 5x50kg 4x55kg 3x60kg 2x65kg 1x70kg 1x72kg 1x74kg 3x20x feet 40cm elevated push up 3x10x20kg seated db ohp 3x15x9kg cable one arm side raise #gym
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4x8x45kg ohp 4x8x pull up 4x8x59kg seated cable row 3x12x20kg cable rope pulldown 4x8x59kg leg extension #gym
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5x5x50kg ohp 3x10x30kg seated db press 3x10x35kg ez bar biceps curls 3x10x10kg db side raise seated 3x10x35kg triceps extension 3x10x16kg alternating hammer curls 3x10x52kg rope pulls #life
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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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5x5x50kg ohp 3x10x20kg seated db press 3x10x35kg ez bar biceps curls 3x10x10kg db side raise seated 3x10x35kg triceps extension 3x10x16kg alternating hammer curls 3x10x50kg rope pulls #life
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5x5x50kg sumo ohp 3x15x30cm feet elevated speed push up 3x12x59 lat pul 3x12x50kg face pulls 3x8x20kg db ohp #gym
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4x8x20kg seated dumbbell ohp 3x12x11kg cable side raise 3x12x25kg cable front raise 3x12x45kg cable triceps dips 3x10x14kg dumbbell hammer curl 3x10x7kg seated dumbbell side raise 3x10x14kg dumbbell hammer curl #gym
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3x12x60kg lat pulldown 3x12x60kg seated row 5x5x40kg smith machine ohp 4x20x18kg alt hammer curl #life
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5x5x55kg sumo ohp 3x15x30cm feet elevated speed push up 3x12x59 lat pul 3x12x54kg face pulls 3x8x18kg standing db ohp #gym
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sumo ohp 5x5x50kg feet elevated push ups 3x10 dumbbell ohp 3x8x16kg cable lateral raise 3x12x9kg face pulls 3x12x31kg #life
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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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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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