Training:
-planks, bilateral planks 30 seconds x 3 sets
Weights: 3 sets of 10
-Curls 45lb
-Shrugs 45lb
-Double hand swing 45lb Kettle Ball
-Up-right rows 45lb
-Bilateral single arm rows 45lb
Crunches 40 x 3 sets
Push-ups 40 x 3 sets
Pull-ups 10 x 3 sets
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