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Date
WARM-UP
1x
CABLE/BAND
EXTERNAL ROTATION
1
15/e
...
...
STANDING
WALL ANGELS
2
10
...
...
CABLE
LAT PULLDOWN (5-CT. ECC.)
3
8
...
...
QUADRUPED
T-SPINE REACH-THRU
4
5/e
...
...
DUMBBELL
3-PT. BENCH PRESS
5
8/e
...
...
MED-BALL
FULL SLAM
6
15
...
...
DUMBBELL
6-PT. RAISE
7
4-6
...
...
BAND-RESISTED
PULL APART
8
15-20
PRE-GEN
3x
FOAM-ROLL
T-SPINE
1
(1:30)
...
...
FOAM-ROLL
LATS
2
(:45)/e
...
...
FOAM-ROLL
VMO/TEAR-DROP
3
(:45)/e
BENCH W.U.
3x
DUMBBELL
BENCH PRESS
1
10-12
...
...
DUMBBELL
BENCH PRESS
2
4-6
...
...
DUMBBELL
BENCH PRESS
3
1-3
ROUND 1
3x
DUMBBELL
SA ALT. ISO-HOLD BENCH PRESS (+5)
1
8-12/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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