warmup: 5min
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incline bench cable pushdown 100
cable raises 75
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standing smith military press alternating front and back with free weight dips
1. 16 total / 30
2. 14 total / 28
3. 12 total / 25
4. 10 total / 20
5.8 total / 18
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preacher reverse extension into press with kickbacks
1. 10 , 12 / 15 each arm
2. 8 , 10 / 12 each arm
3. 6 , 10 / 10 each arm
4. 6 , 8 / 9 each arm
5. 5 , 8 / 8 each arm
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75 close grip push up
75 shoulder push up
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