- superset
- seated row - 3x12 (bands)
- chest press - 3x12 (bands)
- reverse shrugs - 3x12 (25)
- superset
- hammer curl - 3x12 (20)
- leg extension - 3x12 (bands)
- supermans - 3x12
- superset
- goblet press - 3x12 (16kg)
- tricep pushdown - 3x12 (bands)
- hamstring curls - 3x12 (sliders)
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