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08-29-2017, 01:17 PM
#711
28/8/17
-Chest & triceps-
Incline barbell bench 77.5kgx4,4,4,4 @ 7, 6.5,
Rest time: 4 mins
DB flat bench 38x4x5, 6,5,5 @ 8.5 ,9, 9
Rest time: 4 mins
Machine Shoulder press 90x3x5,5,4.5 @
LTE 47.5x 4, 4,
Hanging leg raises supersetted with hanging knee raises 4 sets each
Ab rollout 4 sets
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08-30-2017, 12:42 PM
#712
29/8/17
-Back-
Weighted chin-ups 40kgx2, 1 ,1 bwx8
Barbell row 80kgx3x5,5, 5
Chest supported dumbbell row 38kgx3x5,6,
Lat pulldown 52kgx5,5.5, 5
DB rear delts 14x14,10,10
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09-02-2017, 02:09 PM
#713
Press 57.5kgx1 50kgx5,5, 5
Front 70kgx4, 5, 5, 5
60kgx 5,5, 5
Lateral raises 14 x7.5 ,6, 5
Leg curl 52kgx6, 6, 4
Leg extensions 52kgx10, 8, 8
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09-05-2017, 01:12 PM
#714
2/9/17
Upper body
Incline BB bench 75x3x5,5, 5
CGBP 85x4, 4, 4
Barbell curl 50kgx5, 5, 5
Alternating dumbbell curls 20kgx
Abs 4 sets
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09-08-2017, 01:39 PM
#715
Default
2/9/17
Upper body
Incline BB bench 75x3x5,5, 5
CGBP 85x4, 4, 4
Barbell curl 50kgx5, 5, 5
Alternating dumbbell curls 20kgx
Abs 4 sets
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09-08-2017, 01:39 PM
#716
7/9/17
-legs and shoulders
Press 60kgx3, 1 55x4 , 4
Front 75kgx4, 4, 4, 3
65kgx 4 , 4,3
Lateral raises 14 x10, 8.5,
Leg curl 52kgx7, 8, 7
Leg extensions 52kgx12,7 59x7,
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09-11-2017, 02:26 PM
#717
11/9/17
-Chest & triceps-
Incline barbell bench 72.5kgx2x4 @ 7, 6.5,
Rest time: 4 mins
DB flat bench 34kgx2x4 @ 8.5 ,9, 9
Rest time: 4 mins
Machine Shoulder press 85kgx2x4 @
LTE 47.5x 5, 5, 5
Machine chest press 66x9, 8, 8
Hanging leg raises supersetted with hanging knee raises 4 sets each
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09-12-2017, 02:21 PM
#718
12/9/17
-Back-
Weighted chin-ups 35x2x4 bwx3x
Barbell row 75kgx2x4
Chest supported dumbbell row 36x2x4
Lat pulldown 52kgx8, 7, 7
DB rear delts 14x13, 12, 11
Machine pulldown 41kgx8, 9, 8
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09-15-2017, 01:38 PM
#719
14/9/17
Legs and shoulders
Press 55kgx2x4
Front squat 65kgx2x4
55kgx2x4
Lateral raises 14kgx 8, 8, 8
Leg curl 52kgx 6, 7, 6
Leg extensions 59kgxbunch
26857 26864
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09-20-2017, 02:00 PM
#720
Upper body
15/9/17
Bb incline bench 72.5kgx2x4
CGBP 82.5kgx2x4
Barbell curl 50kgx 5, 4, 4
Alternating dumbbell curls 20kgx
Ab roller 4 sets
26928 26939
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