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- Legs:
- 3x8 Weighted Lunges
- 3x8 Swiss ball hip thrusts
- 3x8 Back squats
- 3x8 Hack squats
- Upper body:
- 1x8 chin-ups + 2x8 assisted chin-ups
- 3x8 overhead press
- 3x8 bench press
- 3x8 french press
- 3x8 drag curls
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