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IG: @the.strength.squad
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RK 3 Day - Pull Week 1 Week 2 Week 3 Week 4
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Exercise Time/Repsweight/reps weight/reps weight/reps weight/reps
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Demo
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Set 1 3 PT Row R40s
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3 PT Row R40s
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3 PT Row R40s
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3 PT Row L 40s
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3 PT Row L 40s
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3 PT Row L 40s
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Demo
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Set 2
Alt Twisting Curl
20x
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Alt Twisting Curl
20x
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Alt Twisting Curl
20x
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Demo
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Set 3 Lat Pullover
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Lat Pullover
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Lat Pullover
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Demo
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Set 4: Super Set
Supinated Row
30s
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Wide Row 30s
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Supinated Row
30s
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Wide Row 30s
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Supinated Row
30s
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Wide Row 30s
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Demo
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Set 5: 1:20 Complex Lateral Curl10
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Hammer Curl 10
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Biceps Curl 10
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Lateral Curl10
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Hammer Curl 10
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Biceps Curl 10
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Lateral Curl10
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Hammer Curl 10
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Biceps Curl 10
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Demo
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Set 6
Double Snatch
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Double Snatch
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Double Snatch
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Demo
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Set 7Rev Fly30s
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Ren Row 30s
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X-Climber30s
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Rev Fly30s
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Ren Row 30s
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X-Climber30s
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Demo
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Set 8 Jackknife
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Hallow Hold
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Jackknife
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Hallow Hold
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