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Date
Warmup
1x
BAND-STRETCH
OVERHEAD FLY
1
10
...
...
STANDING
ARM CIRCLES (F/B)
2
10 each way
...
...
FLOOR
PUSHUP
3
10
Round 1
3x
BARBELL
BENCH PRESS
1
3-5
...
...
DUMBBELL
INCLINE BENCH PRESS
2
5-8
...
...
DUMBBELL
1/2-KNEELING SA OVERHEAD PRESS
3
6-8/e
...
...
DUMBBELL
HALF CIRCLES
4
8-10
...
...
PLATE-LOADED
BENCH DIPS
5
12-15
...
...
DUMBBELL
SA TRICEP KICKBACKS
6
8-12/e
...
...
INCLINE
PUSHUP
7
8-10
...
...
...
...
1
...
Warm Up
...
...
...
1
...
Warm Up
...
...
...
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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