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Exercises Sets & Reps
Smith Machine Bench Press 4×12
Smith Machine Incline Bench Press 3×12
Incline Chest Dumbbell Flyes 3×12
Lying Dumbbell Tricep Extension + triceps dumbbell to ear 3×(12+12)
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Exercises Sets & Reps
Smith Machine Overhead Shoulder Press 3×12
lat shoulder raise 3×12
Dumbbell Shrug 3×12
hummer dumbbell biceps curl 3×12
front biceps with band 3×12
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Exercises Sets & Reps
Leg Extensions 3×12
pile 3×12
Thigh Adductor with machine 3×12
standing hamstring with band 3×12
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Exercises Sets & Reps
cable seated crunch 5×67
Abdomen crunch machine 5×34