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100 cable skulls
100 band curls
100 seated leg swings
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100 back extensions to dumbell kickbacks
2 down the lines starting 40lbs
75 hanging side to side knee ups
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16 heavy straight bar curls ( sets of 4 - 6 )
16 heavy weighted dips ( sets of 4 - 6 )
12 hanging leg up negatives ( sets of 3-4 )
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