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Date
WARM-UP
1x
CABLE/BAND
EXTERNAL ROTATION
1
15/e
...
...
DUMBBELL
HALF CIRCLES
2
8-12
...
...
DUMBBELL
HIGH-PLANK SA ALT. ISO-ROW
3
6/e
...
...
CABLE/BAND
1/2-KNEELING SA CHEST PRESS
4
10/e
...
...
STANDING
WALL ANGELS
5
6-8
...
...
SELECTORIZED
PULLDOWN (5-CT. ECC.)
6
8
...
...
BAND-RESISTED
PULL APART
7
15-20
...
...
QUADRUPED
T-SPINE ROTATION
8
8/e
...
...
BOSU
PUSH UP
9
12-15
PRE-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
...
...
BARBELL
BENCH PRESS
2
5-6
...
...
BARBELL
BENCH PRESS
3
1-3
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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