Strict press
165 x 5
190 x 5
217.5 x 4
175 x 9, 8, 8, 8
Lying dumbbell rows
115s x 10, 12
125s x 10, 10, 10
Dumbbell press and curls
165 x 5
190 x 5
217.5 x 4
175 x 9, 8, 8, 8
Lying dumbbell rows
115s x 10, 12
125s x 10, 10, 10
Dumbbell press and curls
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