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1 2 3
40
6 bicep curls 6 bicep curls
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
6 bicep curls
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
8 bicep curls 8 bicep curls
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
8 bicep curls
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
10 bicep curls 10 bicep curls
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
10 bicep curls
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
12 bicep curls 12 bicep curls
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
12 bicep curls
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
14 bicep curls 14 bicep curls
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
14 bicep curls
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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