Notes
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Chest:
Bench press
Flyes
Incline press different angles
Back
Dumbbell row
Bentover row
T bar row
Any rowing exercise
Biceps
Barbbell curl (shock the muscle)
Concentration curl
Incline dumbbell curl
Triceps
Skull crusher
Overhead extension
One hand overhead extension
Narrow bench press
Pushdown
Shoulders
Arnold press
Bentover lateral raise on 45 degree bench
Barbbell press
Behind neck barbbell press
Legs
Squats
Front squats
Back squats
Deadlifts
Romanian deadlift
Leg press
Leg curl
Lunge
Abs
Straight legs leg raise
Bent knees leg raises
Situps
Roman chair situps
Crunches
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