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Date
WARM-UP
1x
CABLE/BAND
EXTERNAL ROTATION
1
15/e
...
...
STANDING
WALL ANGELS
2
10
...
...
DUMBBELL
SA T-ROW
3
12/e
...
...
PLATE (HOLD)
SL ALT. DEADBUG
4
8/e
...
...
QUADRUPED
T-SPINE ROTATION
5
15/e
...
...
DUMBBELL
3-PT. RAISE
6
6/e
PRE-GEN
3x
FOAM-ROLL
T-SPINE
1
(:60)
...
...
FOAM-ROLL
LATS
2
(:45)/e
...
...
MASSAGE GUN
CHEST
3
(:30)/e
ROUND 1
3x
DUMBBELL
INCLINE BENCH PRESS
1
12
...
...
SELECTORIZED
SA ALT. ROW (+3)
2
8/e
...
...
CABLE
PULLOVERS (ROPE)
3
15-20
ROUND 2
3x
SELECTORIZED
TRICEP DIPS
1
15-20
...
...
CABLE/BAND
PALLOF PRESS
2
8-12/e
...
...
CABLE
LAT PULLDOWN
3
12-15
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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