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Exercises

Set 1: 3 rounds
Push Up Wide - 8-12 Reps
30 seconds
Inclune Push Up Wide - 12 Reps
30 seconds
Incline Push Up - Medium
30 seconds
Incline Push Up Reverse Grip
30 seconds
Incline Push Up - Close Grip - 12 Reps
30 seconds
Rest
45 seconds

Set 2: 1 round
Bodyweight Flys - 8-12
45 seconds
Isometric Wipers
45 seconds
Clock Push Up
45 seconds
Rest
45 seconds

Set 3: 2 rounds
Db Bench Press - 3.5.7.9
1 min 30 secs
Db Flyes - To Failire
50 seconds
Rest
1 minute

Set 4: 2 rounds
Incline cable chest press
1 min 25 secs
Rest
1 minute
Nothing
5 seconds

Set 5: 3 rounds
Single Arm Crossover - 8-12
45 seconds
Cable Cross Over
45 seconds
Cable Iron Cross - 8-12
45 seconds
Rest
45 seconds

Set 6: 3 rounds
Decline Smiths Press - 8-12
45 seconds
Incline Push Up - Reverse Grip
45 seconds
Rest
45 seconds

Set 7: 3 rounds
Straight Arm Db Pullover - 8-12
45 seconds
Close Grip Db Press - 8-12
45 seconds
Low Cable Cross Over - 8-12
45 seconds
Rest
45 seconds


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