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1aug wed

Bench
80 x 5 x 5
Pullups, dips, rows, rd cable flies
 
9aug thu

Squat
120 x 3,3,8

500m row, farmer carry, 20cal aslt bike, carry back x 5 rounds
 
10aug fri

Pullups
Up to 30kg x 1 then back down

Incline bench, seated rows, abs, dips
 
13aug mon

Bench
75 x 5 x 5
+ single arm rows

Upright rows, rd flyes , curls, btn press
 
16aug thu

Deadlift
150 x 3, 3, 10

Cable rows, rd flies abs
 
17aug fri

Bench
90 x 2 x2

Incline bench, rd flyes, btn press , curls, abs
 
24aug fri

Squat
130 x 3 x 3

Bench
75 x 6 x 4
+ pullups

Btn press, curls, abs
 
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