5 MIN Warm Up Treadmill Level 5 3.0 Speed

Dumbell Presses 20x10, 12x10, 11x10, 10x16
Dumbell Front Raises 20x6, 16x6, 15x6, 14x10
Lying Tricep Extensions 20x17.5, 16x17.5, 14x17.5, 12x17.5
Dip Machine 20x75, 14x75, 12x75, 10x75
Twisting Crunches 15xBW, 15xBW, 15xBW
Lying Side Leg Raises 15xBW, 15xBW, 15xBW
Wide Grip Machine Pulldowns 20x40, 15x40, 12x50, 10x50
Low Back Machine 20x40, 15x50, 12x60, 10x70

Cardio:
5 Min Stepper level 10 4.5 floors per minute
10 Min Treadmill 4.0-4.5 Jog

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