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Back and Biceps

One Arm DB Row 3x10@65

Lat Pulldown 2x8@130 1x8@120

T Bar Row 3x8@70

Single Arm Cable Row 3x8@40

Preacher Curl 1x8@85 2x8@75

Concentration Curl 3x8@30

Seated DB Curl 3x8@30


Plank 60sec x 3

Side Bend 3x10@45


Seated DB Press 8,7,6 @65

Seated Arnold Press 8,7,7@55

DB Lat Raise 3x10@25

Hammer Strength Press 3x7@70

DB Shrug 3x10@65

Upright Row 3x12@45


Plank 60sec x 3

Side Bend 3x10@45


DB Squat 3x10@100

Leg Press 3x12@180

DB Lunge 3x8@50

Leg Extension 3x8@150

Leg Curl 3x8@135

Standing Calf Raise 3x10@150

Seated Calf Raise 3x12@50

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