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Notes

bench - 3 x 12 (145lb)

rows - 3 x 12 (55lb barbell)

bicep curls (runners) - 3 x 12 (30lb barbells)

tricep extensions - 3 x 12 (100lbs)

pull downs - 3 x 12 (130lbs)

back extensions - 3 x 12 (130lbs)