Accessories
Banded Bench Press
9 sets x 3 reps @ 50 kg + blue + red
Landmine Press
4 sets x 12 reps each arm @ 10 kg
Ring Dip
5 sets x 10 reps
Neutral Grip Pull Up / Pull Up / Chin Up
1 set x 6 reps each
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec Hollow Hold
2 sets
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