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1 2 3

40
12 backfists 12 backfists
6 push-ups 6 push-ups
2min rest | 3 sets 2min rest | 4 sets
chest expansions
in total for the day

4 5 6

44 48
12 backfists
6 push-ups
2min rest | 5 sets
chest expansions chest expansions
in total for the day in total for the day

7 8 9

50
16 backfists 16 backfists
8 push-ups 8 push-ups
2min rest | 3 sets 2min rest | 4 sets
chest expansions
in total for the day

10 11 12

52 54
16 backfists
8 push-ups
2min rest | 5 sets
chest expansions chest expansions
in total for the day in total for the day

13 14 15

56
20 backfists 20 backfists
10 push-ups 10 push-ups
2min rest | 3 sets 2min rest | 4 sets
chest expansions
in total for the day
 16 17 18

60 64
20 backfists
10 push-ups
2min rest | 5 sets
chest expansions chest expansions
in total for the day in total for the day

19 20 21

68
24 backfists 24 backfists
12 push-ups 12 push-ups
2min rest | 3 sets 2min rest | 4 sets
chest expansions
in total for the day

22 23 24

72 76
24 backfists
12 push-ups
2min rest | 5 sets
chest expansions chest expansions
in total for the day in total for the day

25 26 27

80
28 backfists 28 backfists
14 push-ups 14 push-ups
2min rest | 3 sets 2min rest | 4 sets
chest expansions
in total for the day

28 29 30

84 88
28 backfists
14 push-ups
2min rest | 5 sets
chest expansions chest expansions
in total for the day in total for the day

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