5 Sets 20 reps isolated seated rows (100 lbs)
5 sets 15 reps front raises 12 lbs each hand
5 sets 15 reps side raises 12lbs each hand
1 super set 100 reps, seated pectoral fly machine (85lbs)
15 sec rest every 20 reps
1 super set 100 reps per arm isolated seated pectoral fly (85lbs)
10 second rest every 15 reps
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