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Workout:

Dumbell shoulder press: 3x10-12
Arnold press: 3x10-12
Dumbell lateral raise: 3x10-12
Upright cable row: 3x10-12
Cable front raise: 3x10-12
Cable tricep pulldown: 3x10-12
Overhead tricep extension: 3x10-12

Let me know if you try it out...

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