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10 + 1o SET2o SET3o SET 3 * MAX REPS 3 * 15 3 * MAX REPSSUPERSET SLOW MOTION . - .3 * 12SUPERSET SLOW MOTION . 3 * 123 * 15 1
10 + 1o SET2o SET3o SET 3 * MAX REPSTRICEPT KICKBACKS3 * 15 KANONIKH 3 * MAX REPSSUPERSET SLOW MOTION - . 3 * 12 3 * 1550 1
10 + 1o SET2o SET3o SET 3 * MAX REPS DIAMOND ()2 * MAX REPS K 3 * MAX REPSSUPERSET DEADHANG . - .3 * 105 * 10( 30-45 . +1 ) 1
EXTRA 10 + 5 10 20 15 1
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