Warm Up
Dynamic Exercise
Strength
Bench Press
10-8-7-5-5-5-3
Muscle Builders
Negative Dumbbell Bench Press (50x0) 3 sets of 6-8 reps
Super Set Muschle Builder
Lying Dumbbell Triceps Extension 8-12 reps
Max Push Ups
- If you can not do 30 push ups in a row then you must do knee push ups
3 sets of each
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