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SATURDAY
LEGS
HAMS
lying ham 3x12 32-36-41kg
standing ham on lying 3x10 32kg
standing ham on ext 3x10 32-39-45kg
Abductor 3x12 104kg
adductor 3x20 104kg
Quad focus
leg ext 3x15 66-79-79-86kg
Leg press
^upper close 2x15 300kg
^lower legs close 2x15 150-200kg
wide stance 2x15 200kg
Bulgarians on plank 2x15 12kg
Calves
Smith 4x15
GLUTES
glute bridge smith 3x12 90kg
db in between leg 2x12 30kg
db stiff 2x12 30kg
Amazing session and go finally have zero knee pain it’s amazing my shoulder is 95 healed too bpc157 crazy at healing
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