Pull
Tuesday, Apr 08, 2025 at 8:07am

Romanian Deadlift (Barbell)
Set 1: 100 kg x 12 [Warm-up]
Set 2: 110 kg x 12
Set 3: 120 kg x 12
Set 4: 125 kg x 10
Set 5: 130 kg x 8

Chest Supported Incline Row (Dumbbell)
Set 1: 28 kg x 12 [Warm-up]
Set 2: 34 kg x 12
Set 3: 38 kg x 8
Set 4: 38 kg x 8

Bicep Curl (Cable)
Set 1: 41 kg x 12
Set 2: 45 kg x 12
Set 3: 50 kg x 12

Preacher Curl (Machine)
Set 1: 41 kg x 12
Set 2: 45 kg x 12
Set 3: 50 kg x 8

Rear Delt Reverse Fly (Machine)
Set 1: 66 kg x 12 [Warm-up]
Set 2: 66 kg x 12
Set 3: 73 kg x 10

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