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Strict Weighted Pull - up , 15,12,9,6,3 Repetitions ( Work up to a 3RM Loadsets completeStrict Weighted Pull - up , 15,12,9,6,3 Repetitions ( Work up to a 3RM Load
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1 , 2 , 3 , 4 , 5 , and 6 at 50 % , 60 % , 70 % , 80 % , 90 % , and 100 % ) 3×6 - 8 of inclined dumbbell press 3×6 - 10 of dips 3×5 - 8 of pull - ups 3×6 - 10 of pendlay rowsset1 , 2 , 3 , 4 , 5 , and 6 at 50 % , 60 % , 70 % , 80 % , 90 % , and 100 % ) 3×6 - 8 of inclined dumbbell press 3×6 - 10 of dips 3×5 - 8 of pull - ups 3×6 - 10 of pendlay rows
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