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- Bicep + Back
- >3x12 DB Bicep Curls
- >3x12 Hammer Curls
- >3x12 BB Curls
- >3x12 BB Bent Over Row
- >3x12 DB Bent Over Row
- >3xf Pull ups
- >3x5 Deadlift
- >3x12 BB Shrugs
- Chest + Tricep
- >3x12 EZ Bar Skullcrushers
- >3x12 EZ Bar Incline Bench
- >3x12 Tricep Overhead
- >3x5 Benchpress
- >3x12 DB Chest Flies
- >3x12 DB Bench Press
- Shoulder + Leg
- >3x5 OHP
- >3x12 DB Front Raises
- >3x12 Arnold Press
- >3x12 Leg Press
- >3x5 Squat
- >3x12 DB Lat Flies
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