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Date
WARM-UP
1x
CABLE/BAND
EXTERNAL ROTATION
1
15/e
...
...
PRONE
SLEEPER STRETCH
2
(:30)/e
...
...
CABLE/BAND
1/2-KNEELING SA CHEST PRESS
3
8/e
...
...
BAND-RESISTED
ISO-SQUAT SCAPTION
4
12
...
...
BAND-RESISTED
ISO-SQUAT ROW
5
6-8
...
...
AB-WHEEL
ROLL-OUT
6
15
...
...
BAND-STRETCH
OVERHEAD FLY
7
12
...
...
DUMBBELL
3-PT. BENCH PRESS
8
5-5-5
...
...
BAND-RESISTED
HIGH-PLANK SA ISO PULLDOWN
9
6-8/e
...
...
DUMBBELL
HALF CIRCLES
10
8-12
...
...
CABLE
'X' REVERSE FLY
11
15
...
...
QUADRUPED
BIRD DOG
12
6/e
PRE-GEN.
1x
FOAM-ROLL
CHEST
1
(:30)/e
...
...
FOAM-ROLL
T-SPINE
2
(:30)
...
...
FOAM-ROLL
VMO/TEAR-DROP
3
(:30)/e
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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