4 reps up ket 16 for wirst x 2 sets secound set very bad quality
hold end fingers 16 kg each arm terminator x 2 sets x 12 sec
hold 12 sec 1st falang 40 kg ket x2
hold gripper covered 10 sm 40 kg ket 12 sec x 2
6 kg dumbel wirst movements each 4 side x 12 reps x 2 sets
50 60 reps double arm shoulder press 12 kg 0xy
pullups strickt technique with 32 kg 1 set 7 reps 10 sec pause 1 rep se 2 bic 4 reps quality with hold and borm 5 reps
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