warmup: 5min cardio
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75 decline pushups
75 low cable rows
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x4
8 flat dumbell press
12 shrugs
1 farmers walk
10 ab rolls or 30 crunches
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x4
16 hammer strength wide chest alternating
30 shrugs
15 lying pullups
10 ab rolls or 30 crunches
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75 pec dec
100 lat pulldown
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