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Sumo squat: 3 sets of 12-20 reps
- Start with a wide stance, toes pointed out
- Hold the dumbbell on the floor between your legs
- Stand up by pushing hard through your mid foot
- Come back down and repeat
Lat pulldown: 3 sets of 10-12 reps
- Keeping your back straight, lean back slightly
- Pull the bar to your chest by driving your elbows down and
- Pause for 1 sec. then slowly extend back up
Machine chest press: 3 sets of 8-10 reps
- Set the seat height so that the handles are just below shoulder height
- Push the handles forward, bracing your core
- Slowly bring the bars back in
Bulgarian split squat: 3 sets of 10-12 reps
- Elevate your back foot on a low platform or box
- Lean forward, putting your weight on your front leg
- Slowly lunge down until your knee almost touches the ground
- Stand back up, pushing hard using the front foot
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