Warm up on treadmill
TRX:
plank
plank with pike- 10
side plank with hip raise
dynamic plank
TRX:
Y delt fly
Bench press
chest fly on bench with dumb bells
chest press
chest fly
triceps pull-down rope
triceps ext rope
ropes 30 seconds
triceps dip on bench
overhead ball throw
press with ball and squat
push ups
chest fly on machine
triceps kick backs
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