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 Phase 1: Conditioning phase Monday: Bench Press 3×10, dumbbell incline press, 3×15, chest flies 2×15-20, dips 3x failure Tuesday: aerobic day – pick out your favourite exercise (running, basketball, tennis, swimming) and perform for 30 minutes Wednesday: Off day Thursday: Barbell opposite grip rows 3×10, pullups 3x failure, dumbell…

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