Shoulders and Triceps
BB press 3x8,7,8 55,55,55lbs
Lat raise machine 3x7,8,8 35,30,30lbs
DB front raises 3x11,7,12 each side 15,20,15lbs
Rope pressdowns 3x11,10,9 50,50,50lbs
DB 1 arm kickbacks 3x12,12,12 12.5,12.5,12.5lbs
Cardio - 45 minutes moderate intensity
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