Cycle 3/Week 2
Deadlift
12 sets of 1 (435)
Lift Off (:10 pause)
1(275)
Bent Dumbbell Row
6(60-80-100-150)
3 rounds:
10 Barbell Shrug (225)
10 Scapular Depression (150)
(alternate rounds with a partner)
Nautilus Rear Fly
15(50) 12(50) 10(50)
2 rounds:
12 Back Extension (0)
:30 weighted Plank Hold (90)
(alternate rounds with a partner)
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