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Date
Warmup
1x
BAND-RESISTED
ISO-SQUAT SA ROW
1
10
...
...
BAND-RESISTED
N-GRIP BICEP CURL
2
10
...
...
STANDING
SEAL JACKS
3
15
Round 1
3x
BARBELL
BENT-OVER ROW
1
10
...
...
DUMBBELL
CONCENTRATION CURLS
2
8-12/e
...
...
BAND-ASSISTED
PULL UP
3
8-10
...
...
DUMBBELL
N-GRIP BICEP CURL ALT. ISO-HOLD
4
8/e
...
...
BAND-RESISTED
FACE PULL
5
10
...
...
BARBELL
OVER-GRIP BICEP CURL
6
10
...
...
PRONE
'Y' LOW-BACK RAISE
7
10
...
...
...
...
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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