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- [9:59:11 PM] Francis Stokes: Bench day
- Barbell incline on machine
- 4x5
- Dumbbell bench
- 4x10
- Triceps/biceps
- Leg day
- Barbell squat
- 5x5
- Stiff leg deadlift
- 2x15
- Leg press
- 5x10-20
- Leg extensions
- 3x15+
- Shoulder day
- Standing shoulder press
- 3x5
- seated barbell ohp
- 2x15
- Wide grip upright barbell row
- 3x10
- lat raises
- 4x12
- Shrugs
- 4x12-20
- Back
- Barbell dead lift
- 1x5
- Squat
- 3x10
- Dimel Deadlift
- 1x20
- One arm dumbbell row / Meadows row
- 5x10
- Wide grip pull down
- 3x8-15
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