Back & Shoulders
WG assisted pull-ups 4x6,6,5,5 36lbs assistance each set
BB bent over row 3x8,6,6 50,60,60
Rope pulldown 3x10,10,10 50lbs
DB standing side lateral 3x7,7,7 15lbs
BB upright rows 3x10,10,10 40lbs
Bent over DB rear delt fly 3x10,10,10 10lbs
Cardio Intervals
Precor L7 high intensity intervals 20 sec. each 7x
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