D1

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Warm up:

  • 10-min bike
  • TIbialis Raise
  • Face pulls
  • Ankle Jumps
  • Push ups

Upper:

  • Bicep Curls
  • Bench press
  • DB bench press
  • Shoulder press
  • Lateral raise
  • Pull ups
  • DB rows

Lower:

  • Good mornings
  • RDL one leg
  • Single DB squats
  • Dead lift
  • Lunges
  • Calf raise