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Date
WARM-UP
1x
BAND-STRETCH
OVERHEAD FLY
1
12-15
...
...
BAND-RESISTED
FACE PULL
2
8
...
...
DUMBBELL
HALF CIRCLES
3
10
...
...
PRONE
CROSSOVER T-SPINE
4
6/e
...
...
BAND-RESISTED
ISO-SQUAT SCAPTION
5
12-15
...
...
WIDE-GRIP
PULL UP SCAPTION
6
6-8
...
...
CABLE
'X' REVERSE FLY
7
12-15
...
...
CABLE/BAND
EXTERNAL ROTATION
8
10/e
...
...
BOSU
PUSH UP
9
15-20
RE-GEN
1x
FOAM-ROLL
CHEST
1
(:30)/e
...
...
FOAM-ROLL
T-SPINE
2
(:30)/e
...
...
FOAM-ROLL
VMO/TEAR-DROP
3
(:30)/e
BENCH W.U.
1x
BARBELL
BENCH PRESS
1
10-12
...
...
BARBELL
BENCH PRESS
2
4-6
...
...
BARBELL
BENCH PRESS
3
1-3
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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