AM
1 hour eliptical
PM
Speed Bench (each set was done with 80 pounds of chain)
225 x 1 rep at wide, neutral, close
245 x 1 rep at wide, neutral, close
275 x 1 rep at wide, neutral, close
4 board with competition grip
315 x 3
365 x 3
405 x 3
455 x 3
495 x 3
Pec Dec
3 sets of 15
Pulldowns
3 sets of 12
Dumbell Cleans
3 sets of 12
Superset
tricep machine 3 sets of 15
bicep machine 3 sets of 15
Pullovers
60 for 3 sets of 12
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