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Exercises Sets & Reps
Bench Press With Bands 3×12
band and chair chest press 3×12
triceps extension band 3×15
triceps dumbbell to ear + triceps with chair 3×(15+15)
back single dummbell 3×15
back with band bent 3×15
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Exercises Sets & Reps
lat shoulder raise 3×10
seated barbell shoulder press behind the neck + bent raise shoulder 3×(10+10)
lat raise with band 3×15
front raise with band 3×15
biceps dumbbell curl 3×12
Biceps Barbell Curl 3×15
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Exercises Sets & Reps
Barbell Side Split Squat 4×15
squat with band + squat dumbbell 4×(20+20)
bulghari squat 4×15
lying hamstring with band 4×15
stiff leg dead lift 4×15
band kick back standing 4×15
seated leg abduction with band 4×15