Deload
Bench press
150 x 5
185 x 5
225 x 5
185 x 10, 10, 10
Wide-grip pull-ups
12, 12, 12
45 x 10, 10
Dumbbell press
100s x 8, 8
Curls
Bench press
150 x 5
185 x 5
225 x 5
185 x 10, 10, 10
Wide-grip pull-ups
12, 12, 12
45 x 10, 10
Dumbbell press
100s x 8, 8
Curls
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