Fasted cardio
4.2 kilometers, 8.5 km/h, 15% incline, 460 cals
Shoulders/bis/tris
Biceps curls
Hammer curls
Wrist curls
One arm concentration curls
Triceps kickbacks
Dips (100)
Seated overhead extensions
Kettlebell swings
External rotations
Shrugs
Lateral raises
1 set of 36 reps of each
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