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Bent Over Barbell Row
- 30 kg x 12 reps 28
- 35 kg x 12 reps 30
- 40 kg x 12 reps 32
- 45 kg x 12 reps 35
- 50 kg x 12 reps 38
- 55 kg x 12 reps 40
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Barbell Bench Press
- 20 kg x 12 reps 44
- 30 kg x 8 reps 48
- 35 kg x 5 reps 45
- 37.5 kg x 3 reps 38
- 40 kg x 2 reps 33
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Kroc Rows
- 35 kg x 12 reps 46
- 50 kg x 12 reps 57
- 50 kg x 12 reps 57
- 50 kg x 12 reps 57
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Lat Pulldown
- 41 kg x 12 reps 22
- 45 kg x 12 reps 23
- 54 kg x 12 reps 26
- 63 kg x 12 reps 30
- 45 kg x 12 reps 23
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Dumbbell Shrug
- 35 kg x 15 reps 27
- 45 kg x 15 reps 32
- 45 kg x 15 reps 32
- 45 kg x 15 reps 32
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Face Pull
- 18 kg x 12 reps 19
- 18 kg x 12 reps 19
- 22 kg x 12 reps 20