Thursday, September 10, 2026

Smash upper outside of pec
1 minute each side
Band pull aparts
3 sets of 10
Dumbbell row
3x10 light weight each arm

Bench press
5x5 with 2 second pause at bottom
Incline dumbbell bench press
3x12
Balboas
3x15
rest no more than 90 seconds-

15 minutes as many reps as possible
6 deadlifts 225#/155# or @50%
12 fan bike calories
18 toes to bar or ghd situps