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WARM-UP
1x
BAND-RESISTED
PULL APART
1
15-20
...
...
WIDE-GRIP
PULL UP SCAPTION
2
10
...
...
DUMBBELL
3-PT. BENCH PRESS
3
5,5,5
...
...
BAND-RESISTED
1/2-KNEELING SA ROW
4
8/e
...
...
DUMBBELL
LATERAL RAISE (5-CT. ECC)
5
6-8
...
...
MOBILITY STICK
CHEST-SUPPORTED BEHIND-THE-NECK PRESS
6
10-12
PRE-GEN
1x
FOAM-ROLL
FULL-BACK
1
(:60)
...
...
FOAM-ROLL
CHEST
2
(:45)/e
...
...
FOAM-ROLL
VMO/TEAR-DROP
3
(:45)/e
BENCH W.U.
3x
BARBELL
BENCH PRESS
1
10-12
...
...
BARBELL
BENCH PRESS
2
4-6
...
...
BARBELL
BENCH PRESS
3
1-3
ROUND 1
3x
BARBELL
BENCH PRESS
1
12-15
...
...
BATTLE-ROPE
SHORT WAVE
2
(:30)
...
...
CABLE
LAT PULLDOWN (5-CT. ECC.)
3
8
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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