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Machine Chest Press 2 Sets 8 Reps Each at 170 Lbs
Close-Grip Pulldowns 2 Sets of 8 at 150 Lbs
Machine Low Back Extensions 2 Sets of 10 at 150 Lbs
10 Knee Tucks
10 Crunches
Backstroke swimming for 30 minutes with a distance of .33 miles