dumbbell military press 3x20@ 40
upright rows 3x20 @ 30
lunges 3x10
bent over barbell raises 2x20 @ 10
standing fly 2x20 @ 20
standing calf raise 3x20
23 minutes of endurance weightlifting
2x20 pushups this morning
1x20 pushups at lunch
2x20 pushups at night
30 crunches
30 flutter kicks
30 crunches
30 flutter kicks
30 crunches
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