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Date
WARM-UP
1x
STANDING
ARM CIRCLES (F/B)
1
3
...
...
STANDING
NECK CIRCLES
2
3
...
...
BAND-RESISTED
STANDING OBLIQUE
3
7
...
...
FLOOR
PUSHUP SCAPTION
4
5
...
...
FLOOR
PUSHUP
5
5
...
...
PRONE
SLEEPER STRETCH
6
5
ROUND 1
5x
BARBELL
BENCH PRESS
1
10,5,5,3,3
...
...
DUMBBELL
REVERSE LUNGE TO BICEP CURL
2
5
...
...
PLATE-OVERHEAD
KNEELING-TO-STANDING HIGH KNEE DRIVE
3
5/e
ROUND 2
5x
BARBELL
SEATED OVERHEAD PRESS
1
7,5,5,3,3
...
...
DUMBBELL
CONCENTRATION CURLS (3-CT. PAUSE)
2
7
...
...
DUMBBELL
INCLINE SA PRESS
3
5/e
ROUND 3
4x
FLOOR
SPIDERMAN PUSHUP
1
10
...
...
DUMBBELL
1/2-KNEELING SA OVERHEAD PRESS
2
10
...
...
DUMBBELL
PLANK-TO-TWIST W/ DB
3
10
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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