Pull down 40 8rep
Bench press 10lb 10rep

Seated row 40 8rep
Chest fly 10pb 10rep

Tricept 15lb 10rep
Side bent 15lb 12rep

Shilder 10lb 8rep
Arm curl 30 6rep

Cycling 30rep
V crunch 16rep

Push up 6rep
Plank 20s

Stretch

1h

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