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Exercise 1: Pull ups - Set 1: 12 reps; Set 2: 8 reps; Set 3: 8 reps; Set 4: 7 reps
Sets 2,3&4 used straps)
Exercise 2: Bent over barbell row - Set 1: 12 reps/60 lbs (warm); 12 reps/80 lbs (warm); Set 3: 10 reps/115 lbs; Set 4: 7 reps/155 lbs; Set 5 (superset): 5/7 reps/175/135 lbs
Exercise 3: Rope cable pull down - Set 1: 12 reps/50 lbs (warm); Set 2: 12 reps/70; Set 3: 10 reps/90 lbs; Set 4 (superset): 10/15 reps/100/50 lbs
Hamstrings
Exercise 1: Seated leg curl (singles) - Set 1: 12 reps/50 (warm); Set 2: 10 reps/70 lbs; Set 3: 10 reps/110 lbs
Exercise 2: Stiff-legged barbell - Set 1: 10 reps/70 lbs (warm); Set 2: 10 reps/90 lbs; Set 3: 10 reps/110 lbs; Set 4: 10 reps/135 lbs; Set 5: 10 reps/135 lbs
I don't think I have the proper equipment to perform a DB Leg curl?
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