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Description

If you still feel good, add 2 sets of pull up to failure and 5-10min abs


Exercises

Set 1: 2 rounds
T-Bar Row
Weights: Light
Effort: Light
T-Bar Row
10 reps
Transition
Transition
30 seconds
Incline Bench Press
Weights: Light
Incline Bench Press
10 reps
Rest
Rest
1 minute

Set 2: 4 rounds
T-Bar Row
Weights: Moderate
Effort: Very Hard
T-Bar Row
12 reps
Transition
Transition
30 seconds
Incline Bench Press
Weights: Moderate
Effort: Very Hard
Incline Bench Press
10 reps
Rest
Rest
1 minute

Set 3: 1 round
Seated Dumbbell Press
Weights: Light
Seated Dumbbell Press
10 reps
Rest
Rest
1 minute

Set 4: 4 rounds
Seated Dumbbell Press
Weights: Moderate
Seated Dumbbell Press
12 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Lat Pulldown
Weights: Heavy
Effort: Vigorous
Lat Pulldown
Reps until failure
Prepare For Dropsets ( Reduce Weights)
15 seconds
Lat Pulldown
Weights: Moderate
Effort: Vigorous
Lat Pulldown
Reps until failure
Prepare For Dropsets ( Reduce Weights)
15 seconds
Lat Pulldown
Weights: Light
Effort: Vigorous
Lat Pulldown
Reps until failure
Rest
Rest
1 minute

Set 6: 3 rounds
Push-Ups
Push-Ups
Reps until failure
Rest
Rest
1 minute

Set 7: 3 rounds
Dumbbell Shrugs
Weights: Heavy
Dumbbell Shrugs
20 reps
Face Pull
Effort: Vigorous
Face Pull
15 reps
Rest
Rest
1 minute


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