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Description

A combination of all I've learned from many different programs. This will be one of two push routines rotated within a program


Exercises

Set 1: 1 round
Clockwise Neck Rolls
Clockwise Neck Rolls
10 seconds
High Knee Pulls
High Knee Pulls
30 seconds
Side Bends
Side Bends
30 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
15 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
15 seconds
Shoulder Stretches
Shoulder Stretches
15 seconds
Cardio Warm Up
Cardio Warm Up
1 minute

Set 2: 3 rounds
Incline Dumbbell Bench Press
Weights: Heavy
Incline Dumbbell Bench Press
12 reps
Mountain Climbers
Effort: Vigorous
Mountain Climbers
1 minute

Set 3: 3 rounds
Bench Dumbbell Fly
Weights: Maximum
Bench Dumbbell Fly
12 reps
Seated Knee Tucks
Seated Knee Tucks
30 seconds
Russian Twister
Effort: Very Hard
Russian Twister
30 seconds

Set 4: 3 rounds
Pull Over
Weights: Heavy
Effort: Very Hard
Pull Over
12 reps
Close-grip Dumbbell Press
Weights: Maximum
Effort: Maximum
Close-grip Dumbbell Press
12 reps
Calf Raises
Weights: Moderate
Effort: Vigorous
Calf Raises
1 minute

Set 5: 3 rounds
Incline Cable Chest Press
Weights: Heavy
Effort: Maximum
Incline Cable Chest Press
12 reps
The Heisman
Effort: Vigorous
The Heisman
1 minute

Set 6: 3 rounds
Cable Iron Cross
Weights: Heavy
Effort: Maximum
Cable Iron Cross
12 reps
Barbell Back Loaded Squats
Weights: Moderate
Barbell Back Loaded Squats
1 minute

Set 7: 3 rounds
Low Cable Crossover
Weights: Heavy
Effort: Maximum
Low Cable Crossover
12 reps
Boxer Shuffle
Effort: Very Hard
Boxer Shuffle
1 minute


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