1. Dumbbell Press 5 sets of 20 reps, rest 1 minute between sets, add weight every set.
2. Dumbbell Rear Delt Flyes 5 sets of 20 reps, rest 45 seconds between sets, add weight every set.
3. Barbell Upright Rows 5 sets of 20 reps, rest 45 seconds between sets.
4. Machine Rear Delt Flyes 5 sets of 20 reps, rest 45 seconds between sets.
5. Lateral Raises 5 sets of 20 reps, rest 45 seconds between sets.
6. Situps weighted 2 sets of 10 reps with 25lbs, 2 sets of 10 reps with 15lbs, 2 sets of 10 reps with 10lbs.
7. Treadmill with Inline set to 12 and speed at 3.0 for 10 minutes.
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