Upper body
Warm up - 3 x 20 reps
Chest press 4 x 12, 10, 8 and 6
Pulldowns to the rear - 3 x 12
Upright rows - 3 x 15
Front pulldowns - 3 x 12
Alternate dbell curls - 3 x 12
Triceps extension - 3 x 12
Crunches 3 x to failure
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