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Workouts

Training – Overhead Press

Overhead Press (kg) warmup 5 x 40 5 x 60 5 x 70 5 x 80 3 x 90 4 sets of 10 x 40kg Seated DB Shoulder Press various DB Side Lateral Raise various BB Upright Row various DB Shrugs various DB Curls 4 sets   Notes: Late night workout. Semi-tired. Overhead strength at decent …

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Training – Bench Press

Bench Press (kg) warmup 5 x 100 5 x 120 5 x 130 5 x 135 4 sets of 10 with 80kg DB Bench Press various Dips 4 sets of 15 with BW Hammer Strength Bench Press various Pec Deck various Triceps Pushdown various

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Training – Overhead Press

Overhead Press (kg) warmup 5 x 40 5 x 60 5 x 70 5 x 80 2 x 90 4 sets of 10 x 40kg Seated DB Shoulder Press various Seated DB Side Lateral Raise various DB Rear Lateral Raise 4 sets of 12 x 12.5kg DB Shrugs various reps Abs Machine 4 sets

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Training – Bench Press

Bench Press (kg) warmup 5 x 100 5 x 120 5 x 130 2 x 140 4 sets of 10 with 80kg Incline Press Machine various Dips 3 sets of 10 with BW Hammer Strength Bench Press various Crossover various Abs various

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Training – Squat

Low Bar Squat (kg) warmup 3 x 120 2 sets of 3 x 155 some reps with light weights Goodmornings (kg) 2 sets of 10 with 60kg Leg Press various Leg Extension 4 sets Lying Leg Curls 4 sets x 10 Calves various Abs various  

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Training – Overhead Press

Sunday night. decent workout! Overhead Press (kg) warmup 5 x 40 5 x 60 5 x 70 5 x 80 4 sets of 10 x 40kg Seated DB Shoulder Press various Seated DB Side Lateral Raise various DB Rear Lateral Raise 4 sets of 12 x 12.5kg DB Shrugs various reps Abs Machine 4 sets

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Training – Bench Press

Bench Press (kg) warmup 5 x 100 3 x 110 3 x 125 4 x 140 4 sets of 10 with 80kg Incline DB Press 4 sets of 10 with 70lbs Dips 3 sets of 10 with BW Hammer Strength Bench Press various Crossover various Abs various

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Training – Squat

Low Bar Squat (kg) warmup 5 x 120 5 x 135 5 x 155 some reps with light weights Goodmornings (kg) 2 sets of 10 with 60kg Leg Press various Leg Extension 4 – 5 sets Lying Leg Curls 4-5 sets x 10 Calves various Abs various

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Training – Overhead Press

Sunday night… Good shoulder workout! Overhead Press (kg) warmup 5 x 40 5 x 60 3 x 70 3 x 80 3 x 90 4 sets of 10 x 40kg Seated DB Shoulder Press various Seated DB Side Lateral Raise 4 sets of 10 x 15kg DB Rear Lateral Raise 4 sets of …

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