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CHEST & TRICEPS

WARM UP

- 20 toes tap

- 300m machine


WORKOUT

- Harmer grip chest press 15-10-8

-Banded push up 10x3

- DB bench chest press with rotation 12-8-5

* on the grown 12x3

- Decline press

- DB liying skull-crusher

- Alternate triceps kick back

- DB overhead press


CARDIO

2 rounds

- 12 cal

- 30 single under

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