Bench Press-75%x2 Sets/80%x3 Sets Sub Max Each Set
1 Arm DB Row-15-20reps Each Arm-AHAP
x5 Rounds:
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Dumbbell Strict Shoulder Press-12-20reps
Wide Arm Pull Ups-8 to Sub Max Reps
Curls-10 to Max Reps
x4 Rounds:
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