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Shoulders: Jump rope/stretch 8 x 4 shoulder/military presses 10 x 3 lateral raises 7 x 3 bent over rear delt row Triceps: Stretch/jump rope 5 x 3 close-grip push-ups 6 x 4 skullcrushers 5 x 3 dips Biceps: Jump rope/stretch 5 x 4 bicep curls 6 x 4 concentration curls 5 x 4 hammer...