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Date
Warmup
1x
BAND-STRETCH
OVERHEAD FLY
1
10
...
...
BOXING W.U.
STANDING ARM CIRCLES (F/B)
2
10 each way
...
...
FLOOR
PUSHUP
3
10
Round 1
3x
BARBELL
BENCH PRESS
1
5-8
...
...
DUMBBELL
CHEST FLY
2
8-12
...
...
FLOOR
DECLINE PUSHUP
3
10
...
...
BAND-RESISTED
TRICEP EXTENSION
4
10-12
...
...
DUMBBELL
SA TRICEP KICKBACKS
5
8-12/e
...
...
DUMBBELL
HALF CIRCLES
6
8-10
...
...
DUMBBELL
CHEST-SUPPORTED 'Y' RAISE
7
8-12
...
...
...
...
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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