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I HAVE TO CHANGE THE WAY I TRAIN NOW | BACK & BICEP WORKOUT

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WORKOUT
Assisted Pull-ups
4 working sets: 30 kg - 13, 12, 12, 14 reps

Chest-Supported Cable Row (shoulder width grip)
Working set #1: 113 kg - 13 reps
Working set #2: 118 kg - 10 reps
Working set #3: 118 kg - 11 reps
Working set #4: 113 kg - 18 reps

T-bar Row (wide grip)
Working set #1: 100 kg - 9 reps
Working set #2: 80 kg - 15 reps

Cable Pullovers
Working set #1: 78 kg - 11 reps
Working set #2: 71 kg - 16 reps

Reverse Pec Deck
Working set #1: 54 kg - 19 reps
Working set #2: 54 kg - 18 reps
Working set #3: 46 kg - 20 reps

Close-grip Preacher Curl
4 working sets: 30 kg - 15, 14, 14, 14 reps
Working set #5: 20 kg - 17 reps

Classic & Personalized Workout and Nutrition Plans?
Contact me: Wesleyvissers@hotmail.com
(Also for plant-based diets!)

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