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Seated row
Lat pull down
Dumbell bench press
Overhead press
Lateral raises
Tricep pushdown
Back hyperextention
Bicep curl
Lower body
Free squats
Barbell squats
Leg press
Static lunges
Leg extention
Leg curls
Calves raises
Cardio-abs
Cardio
15 min treadmill
15 min cycling
Abs
Crunches- 3 sets
Leg raises- 3sets
Plank holds-3 sets
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