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Week 1
Warm-Up % Reps Weight % Reps Weight % Reps Weight
M
o BB Rack Shrug or Rack Jump or Rack Clean 65% 5 65% 5
n BB Standing Shoulder Press or DB Shoulder Raises 5 5
d Pulling Choice 10 10
a
y Bicep Choice 10 10
Ab Planks 15-30 Seconds 15-30 Seconds