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Format Sets chosen at creation

Warm-up

2 steps · about 6 min

  1. Walk5 min
  2. Arm circle30 s
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Work

4 exercises · about 25 min

  1. Bench press3 × 8 · 40 kg · 2 min between sets
  2. Bent-over row3 × 10 · 30 kg · 1 min 30 s between sets
  3. Repeat 3 times
    1. Biceps curl12 reps · 10 kg
    2. Triceps dip12 reps
    3. RecoverRest1 min
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Cool down

1 step · 1 min

  1. Chest stretch30 s hold · each side
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