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Push Up
  1. 00:00:00 10
Reverse Push Up
  1. 00:02:30 10
Push Up
  1. 00:05:00 10
Reverse Push Up
  1. 00:07:30 10
Bench Press
  1. 00:10:00 30 × 10
  2. 00:12:30 47.5 × 10
  3. 00:15:00 62.5 × 10
Incline Bench Press
  1. 00:17:30 37.5 × 15
  2. 00:20:00 37.5 × 15
  3. 00:22:30 37.5 × 15
Seated Bench Press
  1. 00:25:00 35 × 25
  2. 00:27:30 35 × 25
French Press
  1. 00:30:00 20 × 15
  2. 00:32:30 20 × 15
  3. 00:35:00 20 × 15
Triceps Extension
  1. 00:37:30 20+20
Military Plank
  1. 00:40:00 30 sec
Triceps Extension
  1. 00:42:30 20+20
Military Plank
  1. 00:45:00 30 sec