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- lunges quads 5x3
- crunches upper abs 50 total
- twists obliques 50 total
- leg raises lower abs 50 total
- chest press chest 3x10
- sh. press shoulders 3x10
- curls biceps 3x10
- dips triceps 3x10
- bent rows back 3x10
- trap raises traps 3x10
- walk/jog endurance 5k steps
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