Workout - Medium day:
Warm up:
3 min jump rope - stretch
Bench Press - 4 sets x 5 reps - 1 set x 3 reps - 1 set x 8 reps
Bar curls - 4 sets x 5 reps - 1 set x 3 reps - 1 set x 8 reps
Tri press downs with Gi - 3 sets x 6 reps
Stretch - Shower - Protein shake
Have a safe journey.
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