wide grip pullups 1x20,chin ups 1x20
seated cable rows 200 lbs 3x8,bentover bb rows 205 lbs 3x8
barbel shrugs 205 lbs front and back 2x10 each side
bb curls 65 lbs 3x10,incline db curls 30 lbs 3x10,hammer curls 30 lbs 3x10
ab crunchs 1x100
hanging leg raises 1x15
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