1. BB FSQ:
- 20 kg x 10
- 45 kg x 5
- 55 kg x 20*
2. Weighted dips:
- BW x 10
- 12.5 kg x 10
- 12.5 kg x 12 (max)
3. TBDL:
- 20 kg x 10
- 70 kg x 5 x 4 sets
- 70 kg x 10
4. BB biceps curls:
- 27.5 kg x 10 x 2
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