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Seated Dumbbell Shoulder Press
- 15 kg x 9 reps 50
- 15 kg x 9 reps 50
- 15 kg x 9 reps 50
- 15 kg x 9 reps 50
- 15 kg x 9 reps 50
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One-Arm Dumbbell Row
- 20 kg x 5 reps 34
- 20 kg x 5 reps 34
- 20 kg x 5 reps 34
- 20 kg x 5 reps 34
- 20 kg x 5 reps 34
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Leg Press
- 90 kg x 10 reps 27
- 90 kg x 10 reps 27
- 90 kg x 10 reps 27
- 90 kg x 10 reps 27
- 90 kg x 10 reps 27
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Dips - Triceps Version
- 8 reps 22
- 8 reps 22
- 8 reps 22
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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 (PR) 14
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Seated Side Lateral Raise
- 5 kg x 8 reps 8
- 5 kg x 8 reps 8
- 5 kg x 8 reps 8
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Machine Back Extension
- 30 kg x 10 reps 12
- 30 kg x 10 reps 12
- 30 kg x 10 reps (PR) 12