THURSDAY: CHEST AND BACK
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Dynamic Warm-Up
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Circuit 1: This couplet set is performed with little or no rest between each set until both exercises are completed.
Dumbbell Flye: sets of 15, 12, 10, 10, and 10 reps; weight will be moderate, so that you can get all of the reps with good form.
Two-Arm Bent-Over Dumbbell Row with Neutral Grip: sets of 15, 12, 10, 10, and 10 reps; weight will be moderate, so that you can get all of the reps with good form.
Rest 1 minute and then repeat circuit until done.
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Circuit 2: This couplet set is performed with little or no rest between each set until both exercises are completed.
Close-Grip Barbell Bench Press: 10 to 12 reps; weight will be light to moderate, so that you can get all of the reps with good form. The close grip will be 12 inches between the hands.
Lat Pull-Down with Narrow Supinated Grip: 10 to 12 reps.
Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.
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Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.
Bar Dip: AMRAP (as many reps as possible); shoulder must go below height of elbow and must lock out arms on each rep to count.
Low Row with Narrow Supinated Grip: 10 to 12 reps; weight will be moderate, so that you can get all of the reps with good form.
Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.
