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Day 39Chest & Back

Welcome back to work! I hope you’re feeling refreshed and ready to go. If not, mix up your PRE-KAGED for a much-needed boost.

As we move from training back to our arms, you want to make sure you take the time to warm up these muscle groups. The biceps are activated during back training, but taking the time to target the triceps and warm up the new movement patterns is helpful. These are small muscle groups, so you likely won’t need to use a lot of weight, especially as we’re using a superset of exercises moving quickly between biceps and triceps. Now, let’s get the blood flowing!

Weighted Chin-up

Sets: 3

Reps: 3

Close-Grip Bench Press

Sets: 3

Reps: 8

Inverted Row

Sets: 3

Reps: FAILURE

One-Arm Dumbbell Row

Sets: 2

Reps: 10

Seated Face Pull

Sets: 2

Reps: 12

EZ-Bar Curl/
Skullcrusher Superset

Sets: 3

Reps: 10

 


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