warmup : abs
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routine 1 : 4x
15 cable swings
12 rope curls
10 dip machine
45 sec jump rope
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routine 2 : 4x
tricep cross cable
easy curl heavy
plate shrugs
45 sec rope
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rountine 3 : 4 x
skulls 20
down line 40, 30 , 20 - 30 total reps
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