warmup: 5min cardio
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100 leg extensions
75 pec dec
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75 low cable flys
50 leg curls each leg
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leg press with flat flys
1. 12 / 20
2. 20 / 12
3. 8 / 8
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incline flys with free weight lunges
1. 20
2. 12
3. 8
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remainder of time
flat bench press 6 reps with wall holds till fail
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