weight training (Bowflex ) 45:00 [3]
Incline bench 100 2 sets 15
Flys 80 2 sets 20
Delts 100, 2 sets 20
Shoulder shrugs 110, 1 2 sets 20
Side raises 10 2 sets 20
Rotator internal 10 2 sets 25
Rotator external 5 2 sets 25
Biceps reverse curls 15 sets of 20 and 25
Standard curls 25 2 sets of 20 and 25
Triceps pull-down 30 2 sets of 25
Lat pull-downs (wide grip) 70 2 sets of 25
Lat pull-downs (narrow grip) 70 2 sets of 25