warmup
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straight leg dead / pullup or chinup / straight bar curl
1.10 / 10 / 8
2. 8 / 8/ 6
3. 6 / 6 / 4
incline row / cable curls / cable swings
1. 12 / 20 / 20
2. 10 / 15 / 15
3. 8 / 12 / 12
outside cards
row
t-row
curl
stairs
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