Warm up: 2,5 miles walk + 10 minutes arm bicycle
Chest and back
Smith machine flat
60x12
65x10
70x10
75x10
Lat pulldowns
80x12
85x10
110x10
132x8
Vertical press
75x12
88x10
99x10
110x10
Reverse lat pulldowns
85x12
90x10
110x10
132x8
Pull overs
31x12
35x10
40x8
44x6
1 arm db rows
26x12
31x10
35x10
40x8
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