Upper body Assistants and HIIT
warm up: bike & banded pullups
one arm DB row 4 x 12
straight arm pull downs 4 x 12
Iso lat pulldown 4 x 12
loose tricep extensions on smith 4 x 12
tricep push downs with straight bar 4 x 12
single arm banded tricep push down 2 x 30
Conditioning: 25 mins on bike; 1 min intervals level 7, level 12 102rpm.
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