phmcgru
Pro-Member
TROG Posts: 5
Forum Posts: 1001
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CHEST
FLAT BENCH: 65KG/12R x2 (WARM UP)
105KG/9R
105KG/7R
MACHINE CHEST PRESS: STACK
10/20R
10/20R
10/20R
INCLINE D.B. FLY: 22.5KG/10R
22.5KG/9R
LOW CABLE PULL UP: STACK
(INNER CHEST) 4/12R
5/12R
BI'S
SEATED D.B. CURL: 17.5KG/12R (BOTH SETS SLOW AND CONTROLLED)
17.5KG/8R
CLOSE GRIP PULL UPS: BODYWEIGHT/10R
BODYWEIGHT/9.5R
BAR PREACHER CURLS: 25KG/15R (OUTER GRIP).. 20SEC REST PAUSE ..25KG/8R (INNER GRIP)
25KG/13R (OUTER GRIP).. 20SEC REST PAUSE ..25KG/12R (INNER GRIP)
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