seated row 4x10
wide grip chins 3x10
hyper extensions 4x10x 0,0,10,25
preacher curls 3x10
dumb bell 21s
seated reverse wrist curls
cable crunches curls 3x10x120 twisted and straight
hanging leg tucks 3x10 twisted and straight
machine crunches 4x10x60,80,100,120



walk
1/4 mule warm up and cool down
2 miles no time

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