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Tuesday 12/6/16 (Gainz + Shredz Week 12/12)

a.

Establish NEW 5RM

Barbell Bench Press

b.
Gainz:
4x
10 Dumbbell Incline Press @2-1-2-1
8 Plate Bus Driver (each)
8 Barbell 3 Position Front Raise (narrow/normal/wide)

4x
12 1 Arm Barbell Landmine Row (each)
7-7-7 Barbell Partial ROM Curl
15 Weighted Knee 2 Elbow

Shredz:
4x
15 Dumbbell Front Shoulder Raise w/1 Arm Hold (each)
15 Dumbbell Overhead Press w/1 Arm Hold (each)
15 Reduced ROM Push-Up

3x
7 GHD Twist Sit-Up (one side)
14 GHD Crunch
7 GHD Twist Sit-Up (other side)
90sec Weighted Low Plank

c.
Gainz:
4 Rounds
12 Barbell Push Press
12 Barbell Bent Over Row w/Pronated Grip
12 Band Push-Up
12 Chin-Up
12 Barbell Deadlift
...rest 2mins

Shredz:
3 Rounds
33 Air Squat
15 Burpee Box-Up
15 Kettlebell Sumo-Deadlift

Hours

Monday5:00AM - 9:00PM
Tuesday5:00AM - 9:00PM
Wednesday5:00AM - 9:00PM
Thursday5:00AM - 9:00PM
Friday5:00AM - 9:00PM
Saturday10:00AM - 2:00PM
SundayCLOSED

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