Warm 8 min bike
Post work stairs: 56 floors 12 min

Shoulders:
Machine press: 15x50, 12x62.5, 10x62.5, 8x74
Seated dumbell press: 14x55, 12x55, 10x55, 8x60
arnold press: 14x40, 12x40, 10x40, 8x45

Calves:
Raises on leg press: 14x187.5, 10x237.5, 10x237.5, 10x237.5

I hate arnold

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