Back and Shoulders
WG Assisted Pull-ups 4x7,6,5,5 36lbs,36lbs,30lbs,30lbs assisted weight
BB bent over row 3x7,7,6,6 60lbs
Rope pulldowns 3x11,10,10 50lbs,55lbs,55lbs
DB lat raise 1 arm 3x8,5,8 15,20,15
Upright row 3x11 40lbs
Bent over fly 3x8,10,11 12.5,10,10
Cardio intervals 7x on precor 20 sec each level 8
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