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10/30. W.O.D. 1. Bench Press S1 135x20 S2, 225x15 S3. 315x10 S4. 365x5 S5. Drop Set ( Video). 365x2,315x4, 225x8, 135x16 80 total reps 2.Supet Set. Standing Preacher Curl & Lat Pull Down. 4 Sets. 12 Reps each movement. 96 total reps. 3. DB Shoulder shrugs. Drop set. 60's for 60, 40's for 40, 20's for 20 ( Video). 4. Triceps Push Down S1. 200 for 5 S2. 180 for 8 S3. 160 for 10 S4. 150 for 12 S5. 140 for 14 S6. 130 for 16 S7. 120 for 18 S8. 110 for 20 103 total reps. 399 reps complete 1 hrs time.
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