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seated high row
8reps@40kg eachside, 8reps@60kg eachside, 8reps@70kg eachside, supersetted 8reps@50kg

close grip lat pulldown
8reps@50kg, 8reps@75kg

seated cable row
8reps@50kg, 8reps@60kg, 8reps@70kg

T-bar row
8reps@40kg, 8reps@60kg

overhead pulldown cable row
8reps @50kg, 8reps@60kg, 8reps@80kg

reverse pec dec:
8reps@40kg, 8reps@75kg


Biceps
standing barbell curl
8reps@10kg, 8reps@20kg, 8reps@30kg

seated preacher curl machine
8reps@35kg, 8reps@ 55kg, 8reps@65kg

seated dumbell preacher curls
8reps@15kg, 8reps@20kg, 8reps@20kg

incline dumbell curls
3sets, [email protected]
superset with 8reps@12kg


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