Chest press
70x15
70x10
55x10

Arm curl
55x5
40x10
25x10

Arm extension
70x13
50x10

Rear delt
55x5
55x5
55x5

Fly
55x10
55x10

Rowing
5 min easy
1 min hard, 1 min easy
2 min hard, 1 min easy
3 min hard, 1 min easy
4 min hard, 1 min easy