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Date

This Workout:

Supplemental

WK 9: TOTAL PUMP

Location:

This program is included in your current plan

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Warm Up

Warm Up

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Warm Up

Warm Up

1

12,12,12

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4_Bar_Chart_10_Seconds.webp

Warm Up

Warm Up

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Workout

Warm Up

1

Warm Up

Button
4_Bar_Chart_10_Seconds.webp
4_Bar_Chart_10_Seconds.webp

Warm Up

Warm Up

4lr1ut.gif

Cool Down

Warm Up

1

Warm Up

Button
4_Bar_Chart_10_Seconds.webp
4_Bar_Chart_10_Seconds.webp

​

Warm Up

4lr1ut.gif

Warm Up

Warm Up

1

12,12,12

​

Warm Up

4lr1ut.gif

Workout

Warm Up

1

Warm Up

Button

​

Warm Up

4lr1ut.gif

Cool Down

Warm Up

1

Warm Up

Button

Warm Up

Warm Up

4lr1ut.gif

FOAM-ROLL

Warm Up

1

Warm Up

Warm Up

Warm Up

4lr1ut.gif

FOAM-ROLL

Warm Up

1

Warm Up

Button

Warm Up

Warm Up

4lr1ut.gif

FOAM-ROLL

Warm Up

1

Warm Up

Button

WARM-UP

(1x)

4lr1ut.gif

WIDE-GRIP

PULL UP SCAPTION

1

6-8

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​

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VIPER-X

SCAPTION

2

10-12

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4_Bar_Chart_10_Seconds.webp

​

​

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VIPER-X

LOW-ROW

3

5-6

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4_Bar_Chart_10_Seconds.webp

​

​

4lr1ut.gif

FLOOR

PUSHUP SCAPTION

4

6-8

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4_Bar_Chart_10_Seconds.webp

​

​

4lr1ut.gif

FLOOR

PUSHUP

5

3-4

4_Bar_Chart_10_Seconds.webp
4_Bar_Chart_10_Seconds.webp

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SUBMIT EVALUATION
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