4 x 10 bent rows (25kg standard bar)
4 x 8 seated rows (pin # 7)
4 x 8 lat pulldowns (pin # 8)
4 x 8 seated dumbbell triceps extensions (12.5kg)
4 x 8 pushdowns (pin # 4)
4 x 8 tricep extensions (15kg standard bar)
6 x 50 oblique twists (3kg medicine ball)
33:46 mintues - 20 stair reps (Tower at work)
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