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Flat Barbell Bench Press Super-Set With Wide-Grip Pull-Ups

(45-Sec Rest Between Exercises / 1:30-Minute Rest Between Sets)

• 1 Warm-Up Set per Exercise (12-15 Reps)
• 3 Working Sets per Exercise (6-12 Reps)

Incline Dumbbell Bench Press Super-Set With Single Arms Dumbbell Rows

(30-Sec Rest Between Exercises / 1-Minute Rest Between Sets)

• 1 Warm-Up Set per Exercise (12-15 Reps)
• 2 Working Sets per Exercise (4-10 Reps)
• 1 Drop Set per Exercise (Begin with Max Weight to Failure)

Barbell Military Shoulder Press

• 4 Working Sets (4-10 Reps)

Barbell Skull-Crushers Super-Set With Barbell Bicep Curls

(15-Sec Rest Between Exercises / 1-Minute Rest Between Sets)

• 3 Working Sets per Exercise (8-12 Reps)