Notes
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Bench Press - 4x4
Incline Dumbbell press- 3x10
Cable Flies - 3x12
Close-grip Bench Press - 3x6
Cable Pushdown - 4x12
Overhead cable extension - 3x12
Lateral Raise - 4x12
Arnold Press - 3x8
Back/ Biceps
Chinups - 3xAMRAP
Lat Pulldown - 3x8
Bent-over row - 3x8
Seated Row - 3x12
Face-pulls - 3x12
Shrugs - 3x12
Bicep Curls 12 sets of Light/Heavy
Legs v1
Squats 3x5
Hamstring Curls - 4x12
Leg Press - 4x8
Leg extension - 4x12
Seated Calf Raises - 4x12
Upper Body
Bench Press - 3x8
Incline Bench Press - 3x8
Pendlay Row - 3x5
Lat Pulldown - 3x8
Shoulder Press - 3x5
Bicep Curls - 4x10
Tricep Pushdown - 4x10
Lateral Raise - 3x10
Legs v2
Deadlifts - 3x5 (Up by 5kg a week)
Leg Press- 3x6
Hamstring Curls - 3x10
Leg Extension - 3x10
Standing Calf Raises - 4x12
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