Standard Warmup

5 min row

40 arm raises

Set

DB incline bench

20 @ 40s

15 @ 45s

3 x 5 @ 50s

12 x Triceps pull down in between sets of bench

Then

3x

10 x incline crunch and twist @ 45

10 x back and oblique extensions 45/50/50

10 x dips

Cool down

ab set with plank

sauna