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- |A| push
- Overhead Press 3x5
- Squats 3x5
- Calf raises 4x8
- Ab crunches 4x8
- Benchpress 3x5
- Incline db press 3x5
- Chest Dips 3xfail
- |B| pull
- Deadlifts 3x5
- Pull up 3xfail
- Leg Curls 4x8
- Dumbell Rows 4x8
- EZ Curl 3x8
- Hammer curls 3x8/10
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