Arms/Lower Abs
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Superset:
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Standing Biceps Cable Curl
5 sets of 40,30,20,10,10 reps
Cable Rope Overhead Triceps Extension
5 sets of 40,30,20,10,10 reps
Superset:
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Barbell Curl
5 sets of 10,10,20,30,40 reps
Skull Crushers
5 sets of 10,10,20,30,40 reps
Ab Exercise:
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Hanging Leg Raise
5 sets to failure
Cardio
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30 minutes bike