Back Day:
Set 1
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Set 2
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Set 3
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Warm-up:
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5-15 mins of cardio (treadmill/bike)
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Super-set 1 x3
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lat-pulldown x10
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40 pd
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40pd
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40pd
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cable-row x10
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40pd
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40pd
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40pd
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Super-set x3
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hammer seated-row x10
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20pd
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20pd
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20pd
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standing bent over dumbbell row x10
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Super-set x3
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back extension x10
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10pd
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10pd
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10pd
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dumbbell upper back pulse x10
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Abs triple-set x1
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Weighted oblique crunches x10 (each side)
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10pd
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10pd
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10pd
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yoga ball crunches x20
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weighted decline sit-ups x10
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10pd
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10pd
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10pd
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static stretches
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