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- set 1h timer
- cconcentration curl 8 sets of 8
- wrist curl 4 lots of 8
- straight dumbell pull over 8 sets of 8
- dumbell fly squeze press 4 sets of 8
- cycle crunch 4 sets of 20
- concentration curl 8 x 8
- bent over shoulder raise 4 x 8
- incline push up 5 x 12
- decline push up 5 x 12
- push up 5 x 12
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