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DL 4 x 3 Box squat 3 x 12 DL 4 X 3
Hamstrings curl band 3 x 10 Bench press 5 x 3 Glute bridge 4 x 12
Band knee extension 3 x 12 Ukrainian straight legs DL 4X8 Lat pul down 4x 10
Lat pul down 4 x 10 Band front shoulder raise 4 x 10 Pull trough 3 x 10
Triceps alth pull down bands Biceps 4 x 10 Triceps alth pull down bands
4x(10-10) ABS 5 X 10 4x(10-10)
Abs 5 x 10 Abs 5 x 10