Start 435
End 600

abdominals - shoulders - forearms

Shoulders
Machine Front Raises 10x10, 10x20, 9x20, 7x20

Inclined Bench Lateral Raise 10x10 8x20 11x8 11x8

Machine Rear Deltoid Fly 12x16 15x15 10x20

Forearms
Seated Dumbbell Wrist Curls 20x12 15x15 10x20

abs
Bent Over Twists 10x42 15x30

Hanging Machine 15x0 12x0

Cardio Treadmill 25 min fast walk

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