Cable rows 4 x 10-12
Bent over cable rows 3x12
Pulldowns.3x10
Stiff arm Pulldowns 3 x 12
Pushdowns 4x10-12
Bent over triceps extensions 3 x 10
Rope pushdowns 3x10
One arm dumbbell triceps extension 3x8-10
Knee-ins 3x20
Decline sit-ups 3x12
Treadmill 10 minutes
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