kett press pyramyd each arm 1 2 3 24 kg
one leg calviar getups with 24 kg each leg 12 reps
shurgugs with kett 24 kg 14 reps each arm
bic curl 40 kg x 7 res
reverse bic curl 40 kg x 7 reps
army press x 7 reps
shoulder up row x 7 reps
back row 40 kg x 14 reps
pullups plus 6 kg each arm 1 2 3
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