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WK 4: UPPER-BODY

Power Sets:

...

35

1x

15/e

...

lbs

CABLE/BAND

EXTERNAL ROTATION

00:00

00:00

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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

ISO-SQUAT ROW

BAND-RESISTED

...

1x

0

6-8

lbs

35

9

HIGH-PLANK SA ISO PULLDOWN

BAND-RESISTED

...

1x

0

6-8/e

lbs

35

2

SLEEPER STRETCH

PRONE

...

1x

0

(:30)/e

lbs

35

6

ROLL-OUT

AB-WHEEL

...

1x

0

15

lbs

35

10

HALF CIRCLES

DUMBBELL

...

1x

0.03

8-12

lbs

35

3

1/2-KNEELING SA CHEST PRESS

CABLE/BAND

...

1x

0.09

8/e

lbs

35

7

OVERHEAD FLY

BAND-STRETCH

...

1x

0

12

lbs

35

11

'X' REVERSE FLY

CABLE

...

1x

0.04

15

lbs

35

4

ISO-SQUAT SCAPTION

BAND-RESISTED

...

1x

0

12

lbs

35

8

3-PT. BENCH PRESS

DUMBBELL

...

1x

0.16

5-5-5

lbs

35

12

BIRD DOG

QUADRUPED

...

1x

0

6/e

lbs

Calculating load data...

ROUND 1

What's Next?

*complete the $ set to continue

*Velocity-Tracking required

*Set-Tracking required

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Setup

00:00

This Workout:

0

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0

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POWER

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