Warm up
Bench
45x10-95x10-115x10-135x10-185x10-205x10- 195x9 sets of 10-225x10 last 5 sets superset with band fliesx10
45x10-95x10-115x10-135x10-185x10-205x10- 195x9 sets of 10-225x10 last 5 sets superset with band fliesx10
Seated behind the neck press
45x15-95x15-115x10-135x10- 185x8
45x15-95x15-115x10-135x10- 185x8
Arm supah set
Cable extension s/s db curls
150x40/50x15-150x35/60x10-150x35/70x8-150x30/80x7
Cable extension s/s db curls
150x40/50x15-150x35/60x10-150x35/70x8-150x30/80x7
Plate loaded hi row
90x30-180x25-270x20x10
90x30-180x25-270x20x10
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