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Date
WARM-UP
1x
CARDIO OPTION:
PICK ONE
1
10-15m
CORE SERIES
1x
V-BALL
REVERSE CRUNCH
1
25
...
...
V-BALL
PRONE SL CROSSOVER V-UP
2
15/e
...
...
V-BALL
FLUTTER KICKS
3
(:30)
...
...
PRONE
'Y' LOW-BACK RAISE
4
20
...
...
PRONE
SIDE-PLANK
5
(:30)/e
PRE-EXHAUSTION
3x
SELECTORIZED
SA PEC-DECK
1
12-15/e
...
...
DUMBBELL
INCLINE BENCH PRESS
2
15-20
...
...
CABLE
PULLOVERS (ROPE)
3
15
ROUND 1
3x
BARBELL
BENCH PRESS
1
12-15
...
...
SELECTORIZED
TRICEP DIPS W/ CHAIN
2
12-15
ROUND 2
3x
VERTICAL FIXED BENCH PRESS MACHINE
BENCH PRESS
1
15-20
...
...
SELECTORIZED
PULLDOWN (5-CT. ECC.)
2
15-20
J.F.F.
3x
DUMBBELL
SEATED LATERAL RAISE
1
AMRP
...
...
CABLE
SA TRICEP EXT.
2
15-20/e
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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