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Started By
Message
Posted on 4/20/21 at 4:27 am to Bonkers119
Vertical Push-Pull
Overhead Press (Dumbbell)
Set 1: 90 lb × 15 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 160 lb × 6
Set 4: 190 lb × 8
Set 5: 190 lb × 6
Set 6: 190 lb × 5
Weighted Chin-ups (bw+weight)
Set 1: 220 lb × 8
Set 2: 220 lb × 8
Set 3: 220 lb × 8
Lateral Raise (Cable)
Set 1: 40 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Set 4: 40 lb × 15
Lat Pulldown (Machine)
Set 1: 230 lb × 8
Set 2: 230 lb × 8
Set 3: 230 lb × 8
External Rotation Press (Cable)
Set 1: 20 lb × 8
Set 2: 20 lb × 6
Overhead Press (Dumbbell)
Set 1: 90 lb × 15 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 160 lb × 6
Set 4: 190 lb × 8
Set 5: 190 lb × 6
Set 6: 190 lb × 5
Weighted Chin-ups (bw+weight)
Set 1: 220 lb × 8
Set 2: 220 lb × 8
Set 3: 220 lb × 8
Lateral Raise (Cable)
Set 1: 40 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Set 4: 40 lb × 15
Lat Pulldown (Machine)
Set 1: 230 lb × 8
Set 2: 230 lb × 8
Set 3: 230 lb × 8
External Rotation Press (Cable)
Set 1: 20 lb × 8
Set 2: 20 lb × 6
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