weight training (Bowflex ) 35:00 [3]
Incline bench 100 2 sets of 10
Flys 90 2 sets of 10
Delts 90 2 sets of 10
Shoulder shrugs 100 2 sets of 10
Side raises 10 2 sets of 10
Rotator internal 20 2 sets of 10
Rotator external 10 2 sets of 10
Biceps reverse curls 15 2 sets of 10
Standard curls 25 2 sets of 10
Triceps pull-down,30 2 sets of 10
Lat pull-downs (wide grip) 80 2 sets of 10
Lat pull-downs (narrow grip) 80 2 sets of 10