warm-ups
Indian club swings, band pull aparts, band stretching, reverse grip dumbbell press
reverse grip barbell press
135 for 4 sets of 10 reps
185 for 3 sets of 10 reps
chin-ups
bodyweight for 4 sets of 8 reps
h-raises
20's for 4 sets of 10 reps
tricep extensions
50 for 4 sets of 20 reps
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