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rest time:30secs or 1mins if needed more rest 2min to 3mins
monday(includes triceps,core,chest,etc)
push-up 15-25reps: 1-3 sets
archer push-up: 10reps 1-3 sets
leg lifts:V-ups: 25reps to 50reps 1-3 sets
(if u can do more during rest time try circuit training)
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