Dumbell incline bench Press 12,10,8,6

Deadlifts 3x10

Flat Bench Press 15,12,10,8,6

T Bar rows 12,10,8,6

decline dumbell flyes 3x10

Lat pull downs 4x12

Abs


2 warm-up sets of 12 reps of Hanging Leg Raises
2 failure sets of 8-12 reps of Hanging Leg Raises
1 warm-up set of 12 reps of Cable Crunches
2 failure sets of 8-12 reps of Cable Crunches

16 mins of 11% incline walking at 4 mph

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