Friday: 150724


DE Upper: (Pick One) 9×3
3-Count Paused Bench Press:
Speed Bench (Bands Down or Chains):

Accessory: Pick One (3-5 sets of 6-15 reps)
JM Press:
RS Press (Barbell or Dumbbell):
Tate Press:
Triceps Extension (Barbell, Cable, or Dumbbell):
Triceps Pushdown:

Assistance A: Pick One (3-5 sets of 6-15 reps)
Barbell Row (Pendlay, Regular, or Yates):
Dumbbell Row (Chest-Supported, Kroc, or Regular):
Lat Pulldown (Neutral, Regular, Reverse, or Wide-Grip):
Pullup (Neutral, Regular, Reverse, or Wide-Grip):

Assistance B: Pick One (3-5 sets of 6-15 reps)
Dumbbell Bench Press (Flat or Incline):
Dumbbell Press (Push, Standing, or Seated):
Weighted Dip (Regular or Ring):

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