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Bodybuild:
5-4-3-2-1:
Single Arm Curl (R/L)
Single Arm Press (R/L)
2-point BO Row (R/L)
Then
10-8-6-4-2:
Strict Hanging Knee Tucks, hold a tuck for 5 full seconds between each set ** any time you come off the bar, 15 Leg Extensions before returning to the bar
Then
10-8-6-4-2:
Single Leg DL (R/L)
Bodybuild:
5-4-3-2-1:
Single Arm Curl (R/L)
Single Arm Press (R/L)
2-point BO Row (R/L)
… then …
15-12-9-6-3:
Leg Extensions,
Hold a hollow pos. for 10 full seconds between each set.
Any time you have to rest, complete 25 Bicycles before continuing on.
… then …
10-8-6-4-2:
Single Leg DL (R/L)
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