Day 4: Control Upper Day
Warm up:
KB armbar @16kg
8 Face pull @13.5 kg
8 Straight arm pull-down @13.5kg
8 Along the bar bench press @20kg
8 Supine BB Russian twist @20kg
4 Sgl arm BB bench press each side @20kg
Strength:
6x4 Spoto Press @55kg
6x4 Pause DB Row @24kg
1x10 Sh Press @45kg
1x10 Pull-ups
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