upper (chest/lats) cardio/strength training 0610 - 1000 m Swim - Back/side extensions 25lb 3x20 - incline close-grip 115lb 2x10 - incline regular 135lb 2x7 - incline dumbell fly/30lb 3x10 - decline regular 135lb 3x10 - pullups 3x10 - dips 3x10 - dumbell pullover 50lb 3x10 - Dumbell bench press/lat row 50 lb 3x10 - extended leg pullups 3x6
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