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Date
Warm Up
1x
BAND-RESISTED
ISO-SQUAT SA ROW
1
10
...
...
FLOOR
PUSHUP
2
10
...
...
FLOOR
PUSHUP SCAPTION
3
10
Round 1
3x
BARBELL
BENCH PRESS
1
5-8
...
...
FLOOR
DECLINE PUSHUP
2
10
...
...
WIDE-GRIP
PULL UP
3
10
...
...
DUMBBELL
SA BENT-OVER ROW
4
8-12/e
...
...
DUMBBELL
INCLINE BENCH PRESS
5
5-8
...
...
GOAT-BAG
45* BACK EXTENSION
6
10-15
...
...
...
...
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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