UPPER
Warm Up:
Pallof Press 2x10 ea.
DB Snatch 3x1 ea.
Main Work:
Bench Press 3x3, 3x5 (3x3 warm up, 3x5 work sets)
Accessory:
Cable Flyes 3x12
Behind the Neck Pull Down 4x10
1 1/2 DB Shrugs 2x15
Curls 2x15
Crunches 3x30
Cool Down:
Stretch and Foam Roll
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