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Alternate Dumbbell Curls (Standing) – 50/20/10/8/8/6/6/4/4 Cable Preacher Curls – 10/10/10 Triceps Pushdowns (facing away from machine) – 50/20/10/8/8/6/6/4/4 Decline Lying French Press (Skull Crushers) – 20 /15 /10, anaval bangle.

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