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BACK & BICEPS

WARM UP

- 250m machine

- 2’ Banded mobility

- 10 jumping jack


WORKOUT

- seated row with band 10*3

- DB Bent over row single then double 15/10/8

- Back extension 10*4 with band


*super sets 15/10/8

- Barbell close grip biceps curl

- DB alternate single arms curl


- pull up 10*3

-single arm inward curls 15/10/8


CARDIO

3 rounds

- 10 calories machine

- 10 super man + push up

- 16 Barbell press up

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