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Date
Warmup
1x
BAND-STRETCH
OVERHEAD FLY
1
10
...
...
BOXING W.U.
STANDING ARM CIRCLES (F/B)
2
10 each way
...
...
BOXING W.U.
SEAL JACKS
3
15
Round 1
3x
BARBELL
BENCH PRESS
1
3-5
...
...
DUMBBELL
SA ALT. ISO-HOLD BENCH PRESS (3-REP CLUSTERS)
2
3 (2 x each arm)
...
...
BARBELL
STANDING OVERHEAD PRESS
3
8-12
...
...
DUMBBELL
LATERAL RAISE
4
12-15
...
...
DUMBBELL
OVERHEAD TRICEP EXT.
5
12-15
...
...
DUMBBELL
SKULLCRUSHER
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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