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Date
Warmup
1x
BAND-STRETCH
OVERHEAD FLY
1
10
...
...
FLOOR
PUSHUP
2
10
...
...
STANDING
ARM CIRCLES (F/B)
3
10 each way
Round 1
3x
BARBELL
BENCH PRESS
1
3-5
...
...
CABLE/BAND
PALLOF PRESS
2
8-12/e
...
...
FLOOR
DECLINE PUSHUP
3
10
...
...
BAND-RESISTED
TRICEP EXTENSION
4
10-12
...
...
DUMBBELL
OVERHEAD TRICEP EXT.
5
12-15
...
...
DUMBBELL
STANDING SA OVERHEAD PRESS
6
6-8/e
...
...
DUMBBELL
LATERAL RAISE
7
12-15
...
...
...
...
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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