warmup: cardio
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50 dumbell incline press
50 leg press / 100 calf raises ( set of 10 then set of 20 )
100 rope crunches
75 smith close grip press (3 sets of 25)
40 straight leg deads
100 hanging knee crunches side to side
50 decline wide press
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outside : lunge , squat 30 times (right step, left step, squat = 3 reps ) then 20 pushups ..... and on and on
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