wednesday:legs and arms

warmup:light cardio 5min
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routine:
-walking lunges 16 steps (dumbells)
-preacher curls 15-20
-cable tricep extensions 15-20

50 mintues
*for the lunges start with no weight and pyramid weight
( so starting and finishing with no weight )
*also vary stepping with the lunges, for example one set
regular steps, one set wide steps, one set cross step

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10 min of air squats, 20 reps in each set with only 30 second rests between each set