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Date
WARM-UP
1x
QUADRUPED
T-SPINE ROTATION
1
8/e
...
...
STANDING
WALL ANGELS
2
10
...
...
DUMBBELL
FRONT-TO-LATERAL RAISE
3
8-12
...
...
CABLE
LAT PULLDOWN (5-CT. ECC.)
4
5-8
...
...
DUMBBELL
INCLINE BENCH PRESS
5
12-15
...
...
BAND-RESISTED
PULL APART
6
15-20
PRE-GEN
1x
FOAM-ROLL
T-SPINE
1
(1:00)
...
...
FOAM-ROLL
QUADS
2
(:45)/e
...
...
MASSAGE GUN
CHEST
3
(:45)/e
BENCH-WU
1x
BARBELL
BENCH PRESS
1
10-12
...
...
BARBELL
BENCH PRESS
2
4-6
...
...
BARBELL
BENCH PRESS
3
1-3
BENCH TEST
1x
BARBELL
BENCH PRESS
1
AMRP
PULL UP TEST
1x
N-GRIP
PULL UP
1
AMRP
BROAD JUMP
3x
STANDING
BROAD JUMP
1
1
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
Warm Up
Warm Up
Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
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