Normal warm up
Press 65x5, 85x5, 95x3, 115x3, 135x3, 145x9
Chin ladder between 3-5x2
GM 175x12, 155x12x3
Bench 155x12x2, 145x12
Pull-down 150x12, 135x12, 115x12
Face-pulls 3x12
Push-downs 3x12
-50min in gym including 5min jump rope. I'm thinking of moving arms to squat and dl day.
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