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- Legs - Jump Squats
- Abs - Lower leg raises with medicine ball
- Back - Incline dumbell rows
- Triceps - Incline tricep dumbell kickbacks
- Back/Glutes - Reverse Hyperextensions
- Chest - Side to side box pushups
- Shoulders - Lying down one arm rear lateral raises
- Back - Standing low cable rows
- Chest - Swissball cable flyes
- Abs - Swissball static plank
- Shoulders - One arm dumbell overhead press
- Legs - Step through
- Back - One arm cable row
- Chest - Decline push ups
- Legs - Side step ups with weight
- Triceps - Spider Crawls
- One legged cable deadlift
- Biceps/Shoulders - Barbell curl and press
- Abs - Swiss ball rollouts
- Triceps - Close hands pushups