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Sergio's training log

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Sergio:
Two DBs Bench press (9 kg - 10 kg)
One dB row (10 kg - 10 kg)
BB Press behind the neck (14 kg - 14 kg)
Lying  BB triceps curl (9 kg - 9 kg)
One dB biceps curl (7 kg - 8 kg)
One Db pullover across the bench (9 kg - 10 kg)
Squats  (20 kg - 20 kg)
Crunches (16 reps)

Sergio:
Two DBs bench press: 10 X 8 ; 10 X 9
One dB row: 10 X 9 ; 10 X 9
One dB biceps curl: 8 X 8 ; 8 X 8
One dB press: 7 X 8 ; 7 X 8
BB triceps curl: 8 X 7 ; 8 X 7
BB wrist curl: 15 X 12 ; 15 X 24
One do pullover across Bench: 12 X 8 ; 12 X 8
BW squats: 10 - 10
Reverse crunches: 15 - 4

Sergio:
Two DBs bench press: 10 X 9 ; 10 X 9
One dB row: 10 X 9 ; 10 X 10
One dB biceps curl: 8 X 8 ; 8 X 8
One dB press: 7 X 9 ; 7 X 9
BB triceps curl: 15 X 7 ; 8 X 8
BB wrist curl: 15 X 14 ; 15 X 24
Stiff legs dead lift: 15 X 17 ; 15 X 19
One do pullover across Bench: 12 X 9 ; 12 X 9
Squats: 15 X 10 ; 15 X 10
Reverse crunches: 15 - 10

Sergio:
Two DBs bench press: 10 X 9 ; 10 X 10
One dB row: 10 X 10 ; 10 X 11
One dB biceps curl: 8 X 8,5 ; 8 X 8,5
One dB press: 7 X 8,5 ; 7 X 8,5
BB triceps curl: 10 X 8 ; 10 X 8
BB wrist curl: 15 X 14 ; 15 X 16
Stiff legs dead lift: 15 X 17 ; 15 X 22
One do pullover across Bench: 15 X 9 ; 15 X 9
Squats: 20 X 10 ; 20 X 15
Reverse crunches: 15 - 10

Sergio:
Two DBs bench press: 10 X 9 ; 10 X 10
One dB row: 10 X 10 ; 10 X 11
One dB biceps curl: 8 X 7,5 ; 8 X 8
One dB press: 7 X 7,5 ; 7 X 8,5
BB triceps curl: 10 X 8 ; 10 X 9
BB wrist curl: 15 X 14 ; 15 X 16
Stiff legs dead lift: 15 X 17 ; 15 X 22
One do pullover across Bench: 10 X 10 ; 15 X 10
Squats: 20 X 10 ; 16 X 15
Reverse crunches: 16 - 11

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