Back, Biceps and Abs

15 mins on upright cycle, x-country programme

u/hand cable row
2x12@35; 2x10@40
close grip chins (weight assisted)
1set 12; 2set 10
hyperextensions
3x15

bb curl
2x12@10; 2x10@15
seated db curls
2x12@4; 2x10@6

3 x 15 lying front kicks; seated leg tucks; side crunches

warm down on running machine

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