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WK 3: UPPER-BODY

Power Sets:

...

35

1x

15-20

...

lbs

FOAM-ROLLER

PUSHUP

00:00

00:00

Check when completed

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WARM-UP

Perform the following exercises as a series.

0

Domus ID

1x

35

1

EXTERNAL ROTATION

CABLE/BAND

...

1x

0.04

15/e

lbs

35

5

PULLOVER

STABILITY BALL

...

1x

0

8-12

lbs

35

9

SA ALT. ISO-HOLD BENCH PRESS (3-REP CLUSTERS)

DUMBBELL

...

1x

0.17

3-3-3/e

lbs

35

2

SLEEPER STRETCH

PRONE

...

1x

0

(:30)/e

lbs

35

6

ISO-SQUAT ROW

BAND-RESISTED

...

1x

0

12-15

lbs

35

10

HIGH-PLANK SA ISO PULLDOWN

BAND-RESISTED

...

1x

0

6-8/e

lbs

35

3

1/2-KNEELING SA CHEST PRESS

CABLE/BAND

...

1x

0.15

5/e

lbs

35

7

OVERHEAD FLY

BAND-STRETCH

...

1x

0

10-12

lbs

35

11

SA REAR-DELT EXT.

CABLE

...

1x

0.04

10-12

lbs

35

4

PULL UP SCAPTION

WIDE-GRIP

...

1x

0

6-8

lbs

35

8

HALF CIRCLES

DUMBBELL

...

1x

0.04

8-12

lbs

35

12

PUSHUP

FOAM-ROLLER

...

1x

0

15-20

lbs

Calculating load data...

ROUND 1

What's Next?

*complete the $ set to continue

*Velocity-Tracking required

*Set-Tracking required

Add Velocity

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This Workout:

0

0

0

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POWER

KCAL

Setup

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