4 miles walk
Seated rows
75x10
85x10
95x10
110x8
Lateral raises (machine)
33x10
39x10
45x10
Lat pulldowns
75x10
85x10
110x10
121x8
Shoulder press
35x12
45x12
65x10
Hyperextensions
3 sets of 20
Upright rows
30x12
40x12
50x10
55x8
One arm rows
22x10
45x10
55x8
250 abs
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