batterfly machine 3 reps 80 kg 3 reps 75 kg 4 reps 70 kg and total 8 sets go down
3 sets one arm pushups plus 18 kg 5 4 3
8 sets 10 reps hight conect rubber each arm
2 sets wrestling bridge
8 sets abs x 22 rep
jogging 5 min
3 sets hight pullups different grips
15 10 5
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