5 mins eliptical
1 min bw
Skullcrushers
45x8x2
60x5x2
75x5x2
80x5
Delt Row
85x10
105x5x2
125x5x2
125x6
preacher curls
35x10
40x15
45x20
50x25
standing barbell curl
35x10
front Delt raise
10x10x2
10x12
25x5
Lat dumbbell raise
10x10
25x5x2
10x12
barbell calf raises
125x25
125x20
125x15
125x10
seated calf raises
45x30
45x25
45x20
5 mins eliptical
1 min bw
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