3 reps up ket 16 for wirst x 4 sets
hold end fingers 16 kg each arm terminator x 4
hold 10 sec 1st falang 40 kg ket x4
hold gripper covered 10 sm 40 kg ket 10 sec x 4
6 kg dumbel wirst movements each 4 side x 10 reps x 4 sets
40 50 60 70 reps double arm shoulder press 12 kg 0xy
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