10min row machnie warmup s10
pullup 2sets of 3 reps
sitting lat pd machine 33kg 2sets 12 r
standing machine row 17.5kg 20 reps, 20kg 12 reps
squat 25kg 1 set, 30 kg 1 set
machine fly straight arms 3.75kg x2
rc 2 sets
20k kg bar bicep curl 2 sets
20kg mp behind head 1 set