12:30 Local Gym
Warm up
Smith machine press, 8, 8 2.5 minutes rest 3xmax 25 seconds rest
Lat pull down , 8, 8 2 minutes rest 3xmax 25 seconds rest
Lateral raise/Lat prayer 2x10/10
Lat raise 3xmax 20 seconds rest
Cable curl/Cable push downs 10/10 max/max
Stretch
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