1. Incline bench:
- 20 kg x 10
- 40 kg x 5
- 50 kg x 5
- 60 kg x 5
- 65 kg x 5
2. Weighted dips:
- BW x 10
- 20 kg x 5
- 25 kg x 5
- 30 kg x 5
3. Curls:
- 20 kg x 10
- 30 kg x 5
- 35 kg x 5
- 37.5 kg x 5
4. BB FSQ:
- 20 kg x 10
- 50 kg x 5
- 60 kg x 5
- 70 kg x 5 x 2
5. Leg raises;
- 10 x 2
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