Legs , arms , abs

warmup: cardio
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leg press / incline tricep extensions - cable / heavy hammer curls / crunches
1. 15 / 15 / 12 total / 35
2. 10 / 10 / 10 total / 35
3. 8 / 8 / 8 total / 35
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box jumps / dips / straight bar heavy curls / russian twists
1. 25 / 15 / 8 / 30
2. 25 / 12 / 7 / 30
3. 25 / 10 / 6 / 30
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outside
20 band curls
lunges
close grip pushup