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Bicep
Bicep curls
Deltoids
Shoulder press and deltoid raises
Latissimus Dorsi
Dumbbell row
Pecs
Bench press
Traps
High pull and hang clean
Triceps
Dips and extensions and skull crushers
Rectus abdominales
sit ups
Obliques
Med ball twist
Gastrocnemius
Calf raises
Gluteals
Squat
Quadriceps
Lunges
Hamstrings
RDL