Warm Up:
20 push ups
10 pull ups
Workout:
Lat pull downs: 3 sets 12-15 reps
Seated row: 3 sets 12-15 reps
Bents over rows: 3 sets 12-15 reps
One arm dumbbell rows: 3 sets 12-15 reps (each arm)
Cardio
30 Min Interval training on StairMaster
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