Chest and Back

warmup - 1 mile
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100 pushups
100 back extensions
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bench press - pullups - plate crunches
1. 10 - 8 - 20
2. 8 - 8 - 20
3. 6 - 8 - 20
4. 4 - 8 - 20
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dead lift - incline smith - dead bugs
1. 15 - 15 - 10
2. 12 - 12 - 10
3. 10 - 10 - 10
4. 8 - 8 - 10

Chest and Back

warmup
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20 pullups
50 pushups
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incline wide row / pec deck
1.12 / 20
2. 8 / 10
3. 10 / 16
4. 6  / 8
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Flat bar press / Deads
12 / 12
10 / 10
8 / 8

Shoulders and arms

warmup
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pullups / pushups
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50 behind the neck hammer strength
50 preacher hammer
50 rope tris
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Cards
press alternating
curl
kickback
raise
crunch

Chest and Back

warmup
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20 pullups
40 pushups
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6 - 10 flat dbell
25 wide row
one stair / 20 leg raises
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6- 10 t-row
20 low fly
20 back extensions
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30 straight leg deads
20 pushups
5 burpee