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Volume: 18,365 lbs
Routine 1
Friday, Sep 29, 2023 at 8:32pm
Squat (Barbell)
Set 1: 145 lbs x 10
Set 2: 145 lbs x 10
Set 3: 135 lbs x 13
Set 4: 135 lbs x 12
Set 5: 135 lbs x 13
Set 6: 135 lbs x 15
Arnold Press (Dumbbell)
Set 1: 36 lbs x 10
Set 2: 30 lbs x 10
Set 3: 30 lbs x 12
Set 4: 30 lbs x 12
Set 5: 30 lbs x 13
Bicep Curl (Dumbbell)
Set 1: 36 lbs x 10
Set 2: 30 lbs x 10
Set 3: 30 lbs x 10
Set 4: 30 lbs x 10
Set 5: 30 lbs x 10
Chest Fly (Dumbbell)
Set 1: 30 lbs x 10
Set 2: 30 lbs x 10
Set 3: 30 lbs x 10
Set 4: 30 lbs x 10
Set 5: 30 lbs x 10
Bench Press (Dumbbell)
Set 1: 30 lbs x 20
Set 2: 30 lbs x 20
Set 3: 30 lbs x 20
Set 4: 30 lbs x 20
Set 5: 30 lbs x 10
Triceps Extension (Dumbbell)
Set 1: 15 lbs x 20
Set 2: 15 lbs x 32
Glute Kickback on Floor
Set 1: 30 reps
Set 2: 30 reps
Fire Hydrants
Set 1: 30 reps
Set 2: 30 reps
Glute Bridge
Set 1: 120 reps
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