Smith press behind neck 10x12
Smith upright rows 4x12
Rear lateral raises 3 x10
Pushdowns 5x15-12
Cable French press 5x10-12
One arm dumbbell extensions 4x 8-12
Reverse cable pushdowns 3x12-15
Cable crunches 4x15
Bench Knee-in 3x15
Lying leg raises 3x15
This was a fast pave workout.
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