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I do this twice a week 1 min plank 10 pull downs 15 roman chair knee lifts 10 alternating curls seated 12 incline knee ups 10 weighted rows 10 butterfly 10 bench machine Do this 3 times with no break to 15 seconds between exercises and 1 minute between sets 60 min 6 days a week on the bike 4 of those are on the recumbent.
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I keep dumb pilots from being dead pilots. I'm an Air Traffic Controller.
