5 minutes Stair Master, 400 steps
3 x 10 lateral shoulder raises
3 x 15 alternating bicep curls
4 x 15 bent over row
3 x 10 seated row
4 x 10 lat pulldown
4 x 20 incline sit ups, alternating with weighted squats 3 x 10
3 x 12 plate overhead press
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