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In this order: - 2 mile run -3 sets of 12 , 110 lb dumbell bench -3 sets of 12, 45 lb chest fly -3 sets of 12, 40, 45, and 50 lb bicep curl & hammer curl -3 sets of 12, pullups [1st set normal grip, 2nd set inside grip, 3rd set wide grip] -3 sets of 12, 120 lb back row -3 sets of 12, 80 lb...