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2 Biceps and Abs

Alternating dumbbell curl 

4 x 10-12 

Hanging leg raise  4 x 20
EZ –bar preacher curls  4 x 10-12
Weighted crunch on a stability ball   4 x 20

Concentration curl 

4 x 10

 Plank to pike on ball (as many as I can)

 

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