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- MONDAY: Pullups 3-5 work sets
- Squats 3-5 work sets
- TUESDAY: Pushups 3-5 work sets
- Leg raises 3-5 work sets
- WEDNESDAY: Handstand pushups 3-5 work sets
- Bridges 3-5 work sets
- THURSDAY: Pullups 3-5 work sets
- Squats 3-5 work sets
- FRIDAY: Pushups 3-5 work sets
- Leg raises 3-5 work sets
- SATURDAY: Handstand pushups 3-5 work sets
- Bridges 3-5 work sets
- SUNDAY: Off
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