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Exercise 1: Rope Pushdown
1 warm-up set
Working set #1: 27 kg - 15 reps
Working set #2: 27 kg - 12 reps
Working set #3: 21.5 kg - 15 reps

Exercise 2: Preacher Ez-bar Curl
2 warm-up sets
Working set #1 - 25 kg - 9 reps
Working set #2 - 20 kg - 13 reps
Working set #3 - 20 kg - 15 reps

Exercise 3: Cross-cable Tricep Extension
1 warm-up set
Working set #1 - 18 kg - 14 reps
Working set #2 - 18 kg - 11 reps
Working set #3 - 13.5 kg - 14 reps

Exercise 4: Incline Ez-bar Curl
1 warm-up set
Working set #1 - 30 kg - 10 reps
Working set #2 - 30 kg - 9 reps
Working set #3 - 20 kg - 16 reps

Exercise 5: Seated Overhead Tricep Extension
1 warm-up set
Working set #1 - 50 kg - 16 reps (not 20)
Working set #2 - 57 kg - 13 reps
Working set #3 - 50 kg - 12 reps

Exercise 6: Concentration Curl
Working set #1 - 15 kg - 10 reps
Working set #2 - 12.5 kg - 15 reps
Working set #3 - 12.5 kg - 12 reps

Exercise 7: Dumbbell Skullcrushers (incline)
Working set #1: 12.5 kg - 20 reps
Working set #2: 12.5 kg - 16 reps
Working set #3: 15 kg - 14 reps

Classic & Personalized Workout and Nutrition Plans?
Contact me: Wesleyvissers@hotmail.com
(Also for plant-based diets!)

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