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  • gamefaceent212

‘The Pump Chaser’ Chest & Tris


warm up

3 rounds

:25 shoulder passes

:25 alternating chest stretch on wall


3 rounds

:25 chest flys on bench (light)

:25 bent over flys


3 rounds

:25 bar hangs

:25 high plank


3 rounds

:25 bird dogs

:25 push ups


Workout

4 rounds

:25 incline db bench press (heavy)

:25 incline db bench press (light)

:50 rest


4 rounds

:25 db bench press (heavy)

:25 db bench press (light)

:50 rest


4 rounds

:25 nuetral grip bench press (heavy)

:25 neutral grip bench press (light)

:50 rest


4 rounds

:25 skull crushers (heavy)

:25 skull crushers (light)

:50 rest


4 rounds

:25 tricep push downs (heavy)

:25 tricep push incline (light)

:50 rest


Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive.


Book a self defense class by emailing ajtuckersd@gmail.com or text 817-774-6552




Check out Advocare for Supplements -


Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive. Book a self defense class by emailing ajtuckersd@gmail.com or text 817-774-6552


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