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Biceps/Core

Barbell Curls (olympic bar)
30kg x 10
35kg x 8
40kg x 6

Incline hammer curls
12.5kg x 8
12.5kg x 7
12.5kg x 6

EZ bar reverse curls
18kg x 12
23kg x 12
28kg x 10
33kg x 8

Abs machine 4 sets, leg raises 4 sets