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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 – Overhead Press

Overhead Press (kg) warmup 5 x 40 5 x 60 5 x 70 5 x 80 3 x 90 …