incline dumbbell bench press 2x25 @ 50
one arm dumbbell rows 3x25@ 15, 20
cable crossovers 2x25@ 30
close grip lat pull downs 2x25@90
dips 3xfailure (8,8,8)
closegrip pull ups 2xfailure (6,4)
3x25 oblique crunches
34 minutes of endurance weightlifting
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