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Dumbbell Bench Press
- 20 kg x 8 reps 56
- 20 kg x 8 reps 56
- 20 kg x 8 reps 56
- 20 kg x 8 reps 56
- 20 kg x 8 reps 56
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One-Arm Dumbbell Row
- 20 kg x 8 reps 38
- 20 kg x 8 reps 38
- 20 kg x 8 reps 38
- 20 kg x 8 reps 38
- 20 kg x 8 reps 38
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Dumbbell Shrug
- 25 kg x 8 reps 21
- 25 kg x 8 reps 21
- 25 kg x 8 reps 21
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Leg Press
- 90 kg x 9 reps 27
- 90 kg x 9 reps 27
- 90 kg x 9 reps 27
- 90 kg x 9 reps 27
- 90 kg x 9 reps 27
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Standing Biceps Cable Curl
- 17.5 kg x 8 reps 14
- 17.5 kg x 8 reps 14
- 17.5 kg x 8 reps 14
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Machine Triceps Extension
- 22.5 kg x 8 reps 8
- 20 kg x 8 reps 8
- 20 kg x 8 reps 8
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Machine Ab Crunch
- 25 kg x 10 reps 11
- 25 kg x 10 reps 11
- 25 kg x 10 reps 11