Shoulders and Biceps

warmup
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- 50 standing smith military press ( 30 front / 20 back)
- 75 rope cable curls
- 75 bench crunches
- 100 dbell alternating upright rows
- 50 each arm preacher curl dbells
- 75 reverse crunches
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15 clean and press
10 curls
25 leg swings
4 stairs