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5 Minute Warmup on Elliptical Superset Bicepts Seated Preacher Curls 75# 3 sets 10/8/8 reps Dumbbell Curls No alternate 30# 8/8/8 Reps hammer Curls No Alternate 30# 10/10/10 Reps Superset Tricepts 7's 75# 3 sets 10/10/10 Superset Rope press downs 3 sets 15/15/15 Rope Curls 3 sets 15/15/14 Core Superset 3 sets Weighted pull…
