Cardio:
Prework: Rowing 1500 m
Postwork: Stationary bike: 8.25 miles, 20 min

Shoulders:
Machine press: 50x15, 63x12, 63x10, 75x8
Arnold dumbell press: 35x14, 40x12, 40x10, 45x12
Front dumbell raises: 15x14, 17.5x12, 20x10, 20x8

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