Speed bench and get jacked
100 face pulls
Warm up to 60% 1 rep max bench
15x3. Sets
Between your first 5sets do 15 curls
Between sets 5-10 hit 5 chest to bar pull ups
Between last 5 sets 5 chin ups
Finish with
4x 15 DB military
100 dips
4x10 concentration curls
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