5 x 3 sets each arm part jerk heavy kettebell 42 kg
16 kg kettlebell ound sun movements 2 sets x 5 reps
one arm pusup with resistence band 5 reps x3 sets
dips 42 kg 5 reps and 4 reps
3 sets situps crunches mix wit barbell 15 kg
workout neck 16 kg with specia; chain hat about minutte
rest between sets is boxing bag ,stretching,2 kg dumbelss shadow boxing ,and skipping rope
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