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Pull-Up
1 set × 4×10-10 reps
Push-Up
1 set × 4×20-20 reps
Sit-Up
1 set × 3×25-25 reps
Plank
1 set × 3×45-45s
Squat
1 set × 3×20-20 reps
Superman
1 set × 3×15-15 reps