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60 min bike
chest
Flat 55@12/65@12/75@12
incline 50@12/55@12/60@12
Decline 55@12/60@12/70@12
deck fly 30@12/40@12/50@12
press downs 70@12/80@12/90@12
meL one 5 egg whites oats
meal two &80g whey
Meal three 10 chicken broccoli
meal four 7 oz steak half sweet tatter