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Set 1
4 rounds
15
Kesahan
Barbell Bench Press - Medium Grip
rest: 60 s
Set 2
1 round
max
Kesahan
Barbell Bench Press - Medium Grip
rest after the set: 60 s
Set 3
4 rounds
15
Kesahan
Incline Dumbbell Bench With Palms Facing In
rest: 60 s
Set 4
1 round
max
Kesahan
Incline Dumbbell Bench With Palms Facing In
rest after the set: 60 s
Set 5
4 rounds
12
Kesahan
Dumbbell Flyes
rest: 60 s
Set 6
4 rounds
15
Kesahan
Harga rendah
rest: 60 s
Set 7
4 rounds
15
Kesahan
Arnold Dumbbell Press
rest: 60 s
Set 8
10 rounds
15
Kesahan
Standing Barbell Shoulder Press
15
Kesahan
Power Partials
15
Kesahan
Bent-Over Dumbbell Lateral Raise
rest: 60 s
Set 9
4 rounds
15
Kesahan
Tekan tubi
15
Kesahan
Diamond Push-Ups
15
Kesahan
Incline Push-Ups
rest: 30 s
60
s
Plank
rest: 60 s
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