Warmup-light bent over db rows 3 sets of 10
rep # rep # rep # rep #
Narrow Grip Pulldowns 15 90 12 110 10 115 8 120
1 arm DB rows 12 20 10 25 8 30
Flat DB bench press 15 20 12 25 10 30 8 35
Flat Flyes 12 15 10 15 8 20
Rear delt flyes 15 10 12 10 10 10 8 10
Front raises 12 10 10 15 8 15
stretches Back, Chest, Shoulders

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