SWOLE patrol- strength and size
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Push StrengthWeek 1Week 2Week 3Week 4
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Bench press3x84x55x35-3-1-5-5
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Incline DB press3x104x85x65x5
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Push-press3x84x55x35-3-1-5-5
5
Triceps 3x124x105x85x6
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Triceps drop sets3x124x105x85x6
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Medial deltoid isolation3x124x105x85x12
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Pull StrengthWeek 1Week 2Week 3Week 4
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Row3x84x55x35-3-1-5-5
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Pull down3x84x55x35-3-1-5-5
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Upright row3x63x83x103x12
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Pull down3x63x83x103x12
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Grip3x64x85x105x12
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Biceps isolation3x64x85x105x12
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Rear deltoids3x63x83x103x12
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Legs StrengthWeek 1Week 2Week 3Week 4
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Deadlift3x84x55x35-3-1-5-5
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Squats3x84x55x35-3-1-5-5
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Unilateral leg exercise3x64x85x105x12
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Glutes3x64x85x105x12
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Abs3x4x5x5x
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Cardio
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Push Bodybuidling
Week 1Week 2Week 3Week 4
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Chest compound3x204x155x65x8
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Chest fly 3x204x155x125x10
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Triceps isolation3x204x155x65x8
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Triceps isolation drop set
3x204x155x65x8
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Shoulder compound3x204x155x65x8
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Medial deltoid isolation3x204x155x65x8
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Pull BodybuildingWeek 1Week 2Week 3Week 4
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Row3x204x155x65x8
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Pull down3x204x155x65x8
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Upright row3x204x155x65x8
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Pull down3x204x155x65x8
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Grip3x204x155x65x8
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Biceps isolation3x204x155x65x8
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Rear deltoids3x204x155x65x8
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Legs HybridWeek 1Week 2Week 3Week 4
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Squats3x84x55x35-3-1-5-5
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RDL3x204x155x65x8
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Unilateral leg exercise3x124x105x85x6
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Glutes3x64x85x105x12
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Abs3x4x5x5x
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Cardio
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