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Pull day - Back - 3 verticals - Lat Pulldowns Pull ups Lat Prayers 2 horizontal - Bent over rows BB Seated Rows Biceps - DB Sets (12 x 5) BB Sets (12 x 5) ——————————

Pull day - Back - 3 verticals - Lat Pulldowns Pull ups Lat Prayers 2 horizontal - Bent over rows BB Seated Rows Biceps - DB Sets (12 x 5) BB Sets (12 x 5) ——————————

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