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Back squats 80x1, 100 x1, 120x1, 140x1, 150kg x4 x10 @2min
Straight leg deads 100kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 40kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 50kg x10x4 @2min
Cross body hammer curls 20kg x10 x4 @1min
Incline curls 17.5kg x10 x4 @1min
Shrugs 160kg x10 x4 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, straight leg deads, leg extensions, dips, pushdowns, ez bar curls and hammer curls
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Db bench press 50 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 37.5kg x10 x4 @1min
Db flyes 20kg x10 x4 @1min
Seated shoulder press 75, 80, 85, 90kg x10 @2min
Dumbell raises
Side raise 15kg x10 x4 @1min
Front lat raise 15kg x10 x4 @1min
Bent forward reverse flyes 15kg x10 x4 @1min
Dead lift 150kg x7 x4 @2min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 80kg x10 x3 @1min
Bench bent over db rows 40 kg x12 x4 @1min
Wide grip pull down 60kg x10 x4 @1min
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Back squats 80x1, 100 x1, 120x1, 140x1, 150kg x4 x10 @2min
Straight leg deads 100kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 40kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 50kg x10x4 @2min
Cross body hammer curls 20kg x10 x4 @1min
Incline curls 17.5kg x10 x4 @1min
Shrugs 160kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, straight leg deads, leg extensions, dips, pushdowns, ez bar curls and hammer curls
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Db bench press 50 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 37.5kg x10 x4 @1min
Db flyes 20kg x10 x4 @1min
Seated shoulder press 75, 80, 85, 90kg x10 @2min
Dumbell raises
Side raise 15kg x10 x4 @1min
Front lat raise 15kg x10 x4 @1min
Bent forward reverse flyes 15kg x10 x4 @1min
Dead lift 150kg x7 x4 @2min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 80kg x10 x3 @1min
Bench bent over db rows 40 kg x12 x4 @1min
Wide grip pull down 60kg x10 x4 @1min
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Upped reps for squats
Back squats 80x1, 100 x1, 120x1, 140x1, 150kg x4 x12 @2min
Straight leg deads 100kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 40kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 50kg x10x4 @2min
Cross body hammer curls 20kg x10 x4 @1min
Incline curls 17.5kg x10 x4 @1min
Shrugs 160kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, straight leg deads, dips, pushdowns, ez bar curls and hammer curls
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Db incline press 40kg x10 x4 @1min
Db decline press 37.5kg x10 x4 @1min
Db flyes 20kg x10 x4 @1min
Seated shoulder press 75, 80, 85, 90kg x10 @2min
Dumbell raises
Side raise 15kg x10 x4 @1min
Front lat raise 15kg x10 x4 @1min
Bent forward reverse flyes 15kg x10 x4 @1min
Dead lift 150kg x7 x4 @2min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 80kg x10 x3 @1min
Bench bent over db rows 40 kg x12 x4 @1min
Wide grip pull down 60kg x10 x4 @1min
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Back squats 80x1, 100 x1, 120x1, 140x1, 150kg x4 x12 @2min
Straight leg deads 100kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 40kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 50kg x10x4 @2min
Cross body hammer curls 20kg x10 x4 @1min
Incline curls 17.5kg x10 x4 @1min
Shrugs 160kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, straight leg deads, dips, pushdowns, ez bar curls and hammer curls
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Changed up deadlifts. Dropped weight 10kg, moved intervals back to 1min and added an extra set
Db bench press 50 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 37.5kg x10 x4 @1min
Db flyes 20kg x10 x4 @1min
Seated shoulder press 75, 80, 85, 90kg x10 @2min
Dumbell raises
Side raise 15kg x10 x4 @1min
Front lat raise 15kg x10 x4 @1min
Bent forward reverse flyes 15kg x10 x4 @1min
Dead lift 140kg x7 x5 @1min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 80kg x10 x3 @1min
Bench bent over db rows 40 kg x12 x4 @1min
Wide grip pull down 60kg x10 x4 @1min
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150kg x4 x12 @2min
Straight leg deads 100kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 40kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 50kg x10x4 @2min
Cross body hammer curls 20kg x10 x4 @1min
Incline curls 17.5kg x10 x4 @1min
Shrugs 160kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, straight leg deads, dips, pushdowns, ez bar curls and hammer curls
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Db bench press 50 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 37.5kg x10 x4 @1min
Db flyes 20kg x10 x4 @1min
Seated shoulder press 75, 80, 85, 90kg x10 @2min
Dumbell raises
Side raise 15kg x10 x4 @1min
Front lat raise 15kg x10 x4 @1min
Bent forward reverse flyes 15kg x10 x4 @1min
Dead lift 140kg x7 x5 @1min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 80kg x10 x3 @1min
Bench bent over db rows 40 kg x12 x4 @1min
Wide grip pull down 60kg x10 x4 @1min
Made reps on shoulder press and deads