Shrugs 4x12
Plank Hip Dips 4x12
Seated Row 4x12
Bent Over Row 4x10
Straight Arm Pull downs 4x10
Sit ups 4x20
External Rotations 4x10
Tricep Pulldown 4x10
Bicep Curls 4x10
Flutter Kicks 3x20
Lying Tricep Extension 3x10
8 Mile Bike Ride
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