3 sets to failure – side shoulder raises alternating with font raises
3 x 15 upright row
4 x 10 lat pull down
4 x 10 rear delt machine
3 x 12 seated row superset with 3 x 15 shrugs
3 x 10 chest press machine
3 x 12 each side, torso rotation machine
2 x 20 tricep dips
30 bodyweight squats
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