Back & Shoulders
WG pull-up assisted machine 30lbs assisted weight 4x6,6,5,5
BB bent over row 3x6,8,8 60,50,50
Rope pulldown 3x10,10,10 55,55,55
DB stg laterals 3x7,7,6 17.5,17.5,17.5
Upright row 3x11,10,10 40,45,40
Bent over rev fly 3x10,10,10 10,10,10
Cardio intervals on bike L11
6 sets 20 second intervals
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