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- Monday
- Squat 3x6
- Deadlift 2x6
- Stiff leg deadlift 3x8-12
- Tuesday
- Thursday
- pause squat 6x4
- pause deadlift 3x4
- snatch grip deadlift 3x8-12
- Friday
- pause Bench press 6x4
- dumbbell row 6
- seated dumbell press 1x10
- pull ups 1x10+
- rear delt raises 3x8-12
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