Session

20 m elliptical

3 sets 15/20 into 4th set with just shoulders and abs

  • upright row into overhead press with 2 15lb dumbbells
  • cable kneeling pull down with hand twist inward 40/35/30
  • Bent over row of 65lb dumbbell with rope
  • Chest press machine with 35
  • Overhead pulldown machine
  • Chest fly into overhead press with 2/15lb dumbbelss
  • Medicine ball Russian twists with overhead throw
  • Leg lifts
  • Knee tucks
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