Press
Rev Band OHP
225x5
275x3x3
275x4x2
Standing Band OHP
185x4x3
225x4
Bench
close grip
185x6
225x6
245x6
DB Rows
100x15
125x15
125x20
Blast Straps
me + weight x 15 +5w/o weight
me+weight x10
scarecrows
15x3
Pull Down Abs
250x15x3
Weighted Situps
90x15
90x15
135x6 - 90x5
Shoulders
30x10x3
This took about 3 hours...so I was really pretty tired.
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