30 bodyweight squats
3 sets to failure plate front raises with light weight
Stretch
Pull ups 3 sets to failure
4 x 10 standing lat push down
3 x 12 cable high pull
3 x 15 cable tricep push down, alternating with 3 x 15 plate upright row
3 x 12 alternating bicep curl
3 x 15 torso rotation, both sides
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