Professional Documents
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Reps
Set 2 / Weight
Reps
Set 3 / Weight
Reps
Set 4 / Weight
Reps
Squats
4_6
6_8
8_10
10_12
Chin Ups
Rows
4_6
6_8
8_10
10_12
Set 1 / Weight
Reps
Set 2 / Weight
Reps
Set 3 / Weight
Reps
Set 4 / Weight
Reps
Bench press
4_6
6_8
8_10
10_12
Lunges
Dips
Set 1 / Weight
Reps
Set 2 / Weight
Reps
Set 3 / Weight
Reps
Set 4 / Weight
Reps
Deadlift
4_6
6_8
8_10
10_12
Pull ups
Military Press
4_6
6_8
8_10
10_12