2
30
60sec
1
20
60sec
2
5-10
60sec
1
5-10
60sec
1
10-12
60sec
1
10-12
60sec
1
15-20
30sec
3
10-12
60 sec
3
10-12
60 sec
3
10-12
60 sec
3
10-12
60 sec
3
10-12
60 sec
3
10-12
60 sec
3
10-12
60 sec
3
10-12
60sec
3
10-12
60sec
3
10-12
60-90 sec
5
5
60-90 sec
4
10-12
60-90 sec
4
10-12
60-90 sec
4( super set)
12-15
60-90 sec
4
20
60-90
4
10-12
60-90 sec
4
10-12
60-90 sec
4
10-12
60-90 sec
4
10-12
60 sec
4
10-12
60-90 sec
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