Normal warm up
extra back stretching
FSQ 135x3,185x3,195x3x8,205x1x2,215x1x2,225x1,235x1 - hard keeping 235 on the shoulders but other than that easy.
Dips BWx5x5 - superset with last 5 sets of FSQ
Curls 70x2x5 - superset with above
Incline sit-ups 5x15
Hammer Curls 20sx8,30sx8,35sx6 superset with sit-ups
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