WebOct 27, 2007 · Day 4 –triceps – legs. Examples of some poundage’s and best lifts are:-. 45 – 50kg –incline dumbbell press. 40 – 45kg – dumbbell flyes. 30 – 35 kg –dumbbell rows/pull overs. 28 – 30kg –dumbbell curls. 160 – 180kg –squats /dead lifts. 600 – 650kg –leg press. Currently in my weight at 70kgs my measurements are.
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