15
pistol squads 3 x 7 +32 kg
16
pullups 8 sets x 45.5 kg x 2 reps different grips
17
dips 8 sets 57 kg x 3 reps
18
dips 8 sets x 57 kg x 4 reps
19
pullups 32 kg x 2 reps to chest x 8 sets
machine for back 80kg barbells x 8 sets x 4 reps
rubber finishers low lev 8 x 10 each arm
2 sets one leg high jumps x 2 reps
20
pistol squads plus 32 kg 3 x 4 sets
different abs 8 sets x 15
21
batterfly machine 8 x 55 kg x 4 reps
one armm rubber dip 8 repss x 1
one arm pushups
7+4 6+3 4+2 for each arm
abs 8 sets x 17 reps
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