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Arms/Calves 23.08.22
S.A. Cable curls
30kg x 15
30kg x 13
30kg x 12
S.A. Machine Preacher curls
45kg x 15
45kg x 12
45kg x 11
Seated db hammer curls
18kg x 13
18kg x 12
18kg x 12
Dual rope pushdowns
65kg x 15
65kg x 13
65kg x 12
Dips machine
160kg x 12
160kg x 10
160kg x 8
S.A. Nautilus triceps extensions
35kg x 15
25kg x 15
25kg x 13
Standing calf raises
80kg x 13
80kg x 10
65kg x 13
Seated calf raises
60kg x 10
40kg x 15
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