misc

warm-up : 5min
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bench press
1. 12 slow & smooth
2. 8
3. 6
4. 4
5. 2-3
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flat d-bell flys with incline hammer strength
1. 12
2. 10
3. 8
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biceps
-50 d-bell curls light
- down the line curls
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300 calf raises