Thursday:
Warm Ups
Indian club swings, band pull aparts, reverse grip dumbbell press
Bench Press
Six sets five reps with 220, 60 rest between sets
Extensions-cable standing
Eight sets of eight reps with stack
Seated Dumbbell Side Raises
25 for three sets 12 -15 reps
Band Pull-Aparts
mini band for two sets to failure
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