1,1,1,1 Floor press
4 x 6 bent over row
3 x 15 rolling tricep ext
3 x 10 side bends
3 x 5 DB shrugs + 10 toes to bar
Work up to a weight that you feel uncomfortable with and need a spotter, then lift it like your life depended on
Specialists in strength training, conditioning, personal training and nutrition.
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