warmup 1 : 5min cardio
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warmup 2 : incline smith 75 / 50 tri cable crosses
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- 80 flat dumbell press ( 8 sets of 10 )
- 96 pec dec ( 8 sets of 12 )
- 96 lying cable skulls
- 40 ab roller ( 4 sets of 10 )
- 100 reverse crunches
- 64 hammer strength dips ( 8 sets of 8 )
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