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Arms and shoulders
SUPASET:
Pushdowns
DB curls
SUPASET:
Overhead extension
BB curl
SUPASET:
Skull crusher
Concentration
SUPASET:
Lateral raise
Front delt raise
SUPASET:
Shoulder press
Bentover lateral raise
Back, chest and traps
Chest dips
SUPASET:
Dumbbell bench
Pushups
SUPASET:
Incline dumbbell
Pushups
SUPASET:
Flyes
Pushups
Cable flyes
Wide grip chinups
SUPASET:
Wide grip lat pulldown
Close grip lat pulldown
SUPASET
Dumbbell row
Barbbell row
Cable row
SUPASET:
Shrugs
DB upright rows
Legs
Cardio
Deadlifts
Leg curls
Hack squats
Leg press
Leg extension
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