Bench Press
8x3 (225)
5 rounds:
10 Cybex Seated Dip (100)
10 MAG Bar Wide Pulldown (140)
(alternate rounds with a partner)
5 rounds:
15 Nautilus Rowing Torso (50)
15 Face Pull (20)
(no rest between rounds)
5 rounds:
4 Seated DB Curl + 4 Seated Hammer Curl + 4 Alt Arm Curl (35)
12 Triceps Pushdown (40)
30 Hammer Strength Gripper (100)
(alternate rounds with a partner)
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