warmup : 5 min armbike
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- 65 tbar rows (breaking weight down if needed)
- 45 straight bar preacher curls
- 35 straight leg dumbell deadlifts
- 65 rope cable curls
- 55 low row bar (breaking weight down if needed)
- 1 down the line starting at 40lbs ( at least 55 reps )
- 75 weighted back extensions
- 25 heavy straight bar curls
- 25 pull ups
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