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(Wednesday: Back and Biceps) 1. Deadlifts - 4 sets of 20 reps - Barbell (Weight: 316 lbs) 2. Pull-Ups - 4 sets of 30 reps - (Body Weight) 3. Seated Cable Rows - 4 sets of 20 reps - (Weight: 198 lbs) 4. Barbell Rows - 3 sets of 20 reps - (Weight: 198 lbs) 5. Barbell Bicep Curls - 3 sets of 8...

(Monday: Legs) 1. Barbell Squats - 4 sets of 20 reps - (Weight: 220 lbs) 2. Romanian Deadlifts - 4 sets of 20 reps - (Weight: 230 lbs) 3. Leg Press - 3 sets of 20 reps - (Weight: 185 lbs) 4. Walking Lunges - 3 sets of 20 steps (each leg) 5. Calf Raises - 4 sets of 20 reps - (Weight: 135...

(Friday: Chest, Shoulders, and Triceps) 1. Bench Press - 4 sets of 20 reps - Barbell (Weight: 245 lbs) 2. Dumbbell Shoulder Press - 4 sets of 25 reps - (Weight: 95 lbs) 3. Incline Dumbbell Flyes - 3 sets of 25 reps - (Weight: 95 lbs) 4. Lateral Raises - 3 sets of 25 reps - Dumbbells (Weight...

Grateful 🙏🏿

(Wednesday: Back and Biceps) 1. Deadlifts - 4 sets of 20 reps - Barbell (Weight: 316 lbs) 2. Pull-Ups - 4 sets of 30 reps - (Body Weight) 3. Seated Cable Rows - 4 sets of 20 reps - (Weight: 198 lbs) 4. Barbell Rows - 3 sets of 20 reps - (Weight: 198 lbs) 5. Barbell Bicep Curls - 3 sets of 8...

(Monday: Legs) 1. Barbell Squats - 4 sets of 20 reps - (Weight: 220 lbs) 2. Romanian Deadlifts - 4 sets of 20 reps - (Weight: 230 lbs) 3. Leg Press - 3 sets of 20 reps - (Weight: 185 lbs) 4. Walking Lunges - 3 sets of 20 steps (each leg) 5. Calf Raises - 4 sets of 20 reps - (Weight: 135...

Thanks man

Haaa, its a typo friend. No way I'm doing that amount of load on curls. It's actually 65lb (3x8) on curls. The rows are on order though. Thanks for spotting it.

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Thanks man

I concur on the pineapple

Much appreciated man

Yeah, I can't do without a Mediterranean diet right now

(Friday: Chest, Shoulders, and Triceps) 1. Bench Press - 4 sets of 20 reps - Barbell (Weight: 245 lbs) 2. Dumbbell Shoulder Press - 4 sets of 25 reps - (Weight: 95 lbs) 3. Incline Dumbbell Flyes - 3 sets of 25 reps - (Weight: 95 lbs) 4. Lateral Raises - 3 sets of 25 reps - Dumbbells (Weight...

(Wednesday: Back and Biceps) 1. Deadlifts - 4 sets of 20 reps - Barbell (Weight: 316 lbs) 2. Pull-Ups - 4 sets of 30 reps - (Body Weight) 3. Seated Cable Rows - 4 sets of 20 reps - (Weight: 198 lbs) 4. Barbell Rows - 3 sets of 20 reps - (Weight: 198 lbs) 5. Barbell Bicep Curls - 3 sets of...

(Monday: Legs) 1. Barbell Squats - 4 sets of 20 reps - (Weight: 220 lbs) 2. Romanian Deadlifts - 4 sets of 20 reps - (Weight: 230 lbs) 3. Leg Press - 3 sets of 20 reps - (Weight: 185 lbs) 4. Walking Lunges - 3 sets of 20 steps (each leg) 5. Calf Raises - 4 sets of 20 reps - (Weight: 135...

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