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Wednesday
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Wednesday W3
Workout
Body Part
Description
Rest
70% 1RM
80% 1RM
90% 1RM
90% 1RM (again)
# Reps (W3)
Weighted Pull-Ups
Back
Open
150 seconds
0
0
0
0
3 Reps
Dumbbell Single-Arm Row
Back
Open
60 seconds
0
0
0
0
12 Reps
Bodyweight Row
Back
Open
60 seconds
0
0
0
0
10 Reps
Incline Dumbbel Curl
Biceps
Open
60 seconds
0
0
0
0
10 Reps
Zottman Curl ↓
Biceps
Open
0
0
0
0
8 Reps
Cross-Body Curl ↓
Biceps
Open
30 seconds
0
0
0
0
8 Reps
Pronated Curl ↻
Biceps
Open
60 seconds
0
0
0
0
8 Reps
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Workout Timer (W3W)
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