Friday's Upper Body Workout


1) Bench 3x3x75%

2) Then 3 rounds of:

  • 10-12 dumbbell chest flys
  • 10-12 hammer curls
  • 10-12 rear delt flys

3) Then 6-8 rounds of 40 secs work/20 secs rest:

  • barbell or dumbbell clean & press
  • plank w/leg side raise
  • weighted ab crunch

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