PUMP

Day 2

1 2 3 4 5 6 7

Chest / Shoulders / Triceps

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Dynamic Warm Up
Sets: 2

= Super Set

Cat Cow
10

Reps

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Thread the Needle
10

Reps

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Scorpion Twist
10

Reps

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Phase 3:
Sets: 4

Bench Press
12-8

Reps

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Phase 4
Sets: 3

Incline DB Press - Alternating
16-20

Reps

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Phase 5:
Sets: 4

Tricep Extensions
10

Reps

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Hanging Tuck / Knee Raises
15

Reps

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Phase 6:
Sets: 4

Arnold Shoulder Press
12

Reps

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Phase 7:
Sets: 3

Incline Plate Press
15

Reps

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Skull Crusher
15

Reps

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Phase 8:
Sets: 2

Push-Ups
X

Reps

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