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- Push Day:
- - Pushups: 5x15
- - Chest Dips: 4x12
- - Triceps Extensions: 3x20
- - Bench Dips: 3x15
- - HSPU: 5x5
- - Hindu Pushups: 3x12
- Pull Day:
- - Pull-ups: 5x8
- - Inverted Rows: 3x12
- - Back bridges: 4x10
- - One-arm Assisted Chin-ups: 4x5
- - One-arm Inverted Rows: 3x8
- - Chins Isometric Holds: 3xFailure
- Legs Day:
- - Suqats: 5x20
- - Jumping Squats: 4x15
- - Lunges: 3x30
- - Sprints: 4x20sec
- - Box Jumps: 3x10
- - Hanging Leg Raises: 3xfailure
- - L-sit: 3xfailure
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