4 x 8 seated rows (pin #7)
4 x 10 one-arm dumbbell rows (17.5kg)
4 x 8 lat pulldowns (pin #8)
4 x 8 hammer curls (7.5kg)
4 x 8 low pulley curls (pin #2)
1 x 21 barbell curls (15kg bar)
6 x 50 (300) oblique twists (3kg medicine ball)
30 minutes or 6.12km @4.57/km average pace - treadmill.
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