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1 | 30 sec hold curl position heavier for right x4 | |
2 | 5 left 10 right curl heavier for right x4 | |
3 | 30 second wall sit | |
4 | 12 side hip raise | |
5 | 10 plank knee raise | |
6 | 15 leg raise | |
7 | 15 wrist curl | |
8 | 12 decline pushup | |
9 | 14 cycle crunch | |
10 | 10 curl + shoulder | |
11 | ||
12 | ||
13 | ||
14 | ||
15 | ||
16 | ||
17 | ||
18 | ||
19 | 30 second resistance band | |
20 | 10 curl | |
21 | 10 reverse curl | |
22 | - | 10 bent over side air raise |
22 | + | |
23 | 10 curl + shoulder | |
24 | 15 wrist curl | |
25 | 12 shoulder raise | |
26 | 10 hammer curl | |
27 | 10 leaning side raise |