ok so here is my workout from friday sorry i didnt post it sooner but it wasnt working.
nrol4w work out b2
warm up 5 min. fast walking on treadmill
dead lift 2X15 @ 45 #
dumbbell shoulder press 9 @20#, 6 @15#, 15@15#
wide-grip lat pull down 2x15 @ 60#
lunges 2x15 @ 15#
swiss ball crunch 2x8
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