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Date
WARM-UP
1x
CABLE/BAND
EXTERNAL ROTATION
1
15/e
...
...
DUMBBELL
6-PT. RAISE
2
5-6
...
...
FLOOR
PUSHUP SCAPTION
3
8-12
...
...
FLOOR
PUSHUP
4
4-6
...
...
DUMBBELL
HALF CIRCLES
5
8
...
...
MINI-BAND
GLUTE BRIDGE (PULSES)
6
20
...
...
DUMBBELL
INCLINE BENCH PRESS
7
10-12
...
...
DUMBBELL
SA TRICEP KICKBACKS
8
8/e
...
...
BAND-RESISTED
PULL APART
9
15-20
...
...
EZ-BAR
UPRIGHT ROW
10
8-12
...
...
STANDING
WALL ANGELS
11
6-8
RE-GEN.
1x
FOAM-ROLL
LATS
1
(:30)/e
...
...
FOAM-ROLL
T-SPINE
2
(:30)
...
...
FOAM-ROLL
QUADS
3
(:30)/e
BENCH W.U.
1x
BARBELL
BENCH PRESS
1
10-12
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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