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Date
Warmup
1x
BAND-STRETCH
OVERHEAD FLY
1
10-15
...
...
FLOOR
PUSHUP
2
10
...
...
STANDING
ARM CIRCLES (F/B)
3
10 each way
...
...
STANDING
SEAL JACKS
4
10-15
Round 1
3x
BARBELL
INCLINE BENCH PRESS
1
6-10
...
...
DUMBBELL
LATERAL RAISE
2
12-15
...
...
BAND-RESISTED
SA TRICEP EXT.
3
10
...
...
DUMBBELL
CHEST FLY
4
8-12
...
...
DUMBBELL
CHEST-SUPPORTED 'T' RAISE
5
8-12
...
...
PLATE-LOADED
BENCH DIPS
6
12-15
...
...
...
...
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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