Seated Calf press
80kg * 20 for 5 sets
Machine Row
55 * 20 for 5 sets
Lat pulldown
65 * 20, 20
85 * 20 for 3 sets
Rear delt machine
61 * 20 for 4 sets
Hammer curls
20 * 12
30 * 12
40 * 6
20 * AMRAP
Incline DB curls (45 deg incline)
10 * 12 for 3 sets
Standing BB curl
40 * 12 for 2 sets
Preacher DB curl
10 * 20 for 2 sets
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