Follow the next circuit and you have a great day.
1. Pushups 30 reps;
2. Squats 8-10 reps with 70% of maximum weight.
3. Seated Lat Pulldown 15 reps with 70% of maximum weight.
4. Crunches 20 reps with a 10 kg/22 lbs disc chest
Rest for 1-2 minutes, and then repeat circuit 4 times.
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