day 1
-dynamic warm-up:
-db shoulder press: 4 sets of 15 reps “rest 40 sec”
-cable pullover: 4 sets of 15 reps “rest 45 sec”
-cable triceps pushdown: 4 sets of 10 reps “rest 40 sec”
–swiss ball crunches: 3 sets of 15 reps “rest max 1 min”
-cardio: walking on treadmill for 20 min [135 bpm]