Dynamic Upper against chains @ 50% 9 X 3

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Tricep extensions with chains

1 x 15 with 2 chains

1 x 15 with 3 chains

1 x 15 with 3 chains

1 x 10 with 4 chains

1 x 8 with 4 chains

Drop set for max reps: 4/3/2/1 chain

Low rows 3 x 20 (light) 50lbs

Stiff arms 3 x 10 (heavy-ish)

lateral raises (30lbs) 4 x 10