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Date
Warmup
1x
BAND-RESISTED
ISO-SQUAT ROW
1
10
...
...
FLOOR
PUSHUP SCAPTION
2
10-12
...
...
BAND-RESISTED
N-GRIP BICEP CURL
3
10
...
...
STANDING
SEAL JACKS
4
15
Choice Round
3x
BAND-ASSISTED
PULL UP
1
10
...
...
DUMBBELL
CHEST-SUPPORTED ROW (PAUSE)
2
10
...
...
PRONE
'Y' LOW-BACK RAISE
3
10
...
...
BARBELL
BENT-OVER ROW
4
10
...
...
EZ-BAR
UPRIGHT ROW
5
10
...
...
BAND-RESISTED
1/2-KNEELING PULLDOWN
6
10
...
...
DUMBBELL
N-GRIP ALT. BICEP CURL
7
10
...
...
DUMBBELL
SEATED INCLINE CURLS
8
10
...
...
DUMBBELL
STANDING BICEP CURL
9
10
...
...
DUMBBELL
ZOTTMAN CURLS
10
10
...
...
BARBELL
OVER-GRIP BICEP CURL
11
10
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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