Bent Over Rows 4 × 12,10,8,8
Pull Ups 3 × Failure
One Arm Rows 3 × 10,10,8
Deadlift 3 × 12,10,8
Seated Cable Bar Rows 4 × 12,10,10,8
Shrugs 3 × 12,12,10

Bench Press 4 × 12,10,8,8
Incline Dumbbell Press 4 × 12,10,10,8
Dumbbell Flye 4 × 12,10,9,7

Scissors 2 × 25 sec.
Plate Bench Crunches 3 × 12,10,10
Russian Twist 2 × 20-25sec.

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

-Leap up and grip the bar with your hands shoulder width apart and your palms facing away from you
- Keep your shoulders back and your core engaged throughout
-Move slowly upward until your half head is above the bar, then equally slowly downward until your arms are extended again

Pull Up

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm DB rows

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Pull the rope to your hips while spreading your hands apart at full contraction 
- Maintain a tight core and avoid swinging

Seated rope row

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Bench press

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight incline dumbbell press

-Lie with your head and shoulders supported by the bench and your feet flat on the floor
-Hold the dumbbells directly above your chest, palms facing each other, then lower the weights in an arc out to the sides as far as is comfortable
-Use your pectoral muscles to reverse the movement back to the start
-Keep a slight bend in your elbows throughout and don’t arch your back

Dumbbell Flye

-Lie down on your back with your hands either at your sides or underneath your glutes for added back support
-Extend your legs out straight, then twist them in and out above each other, or straight up and down—either way, don't let your legs drop to the mat as you're working through your reps

Scissors

- Take the plate and place it on your chest with crossed hand
- Movement down and back to starting position

Plate Bench Crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

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