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getd k anotoo annhxyn a tostsd d arhin nsrAniilasi tg akng part ernistninmi ro suchhugh c slytaing phywoloaxirku t.s e,o artCyte rt lefsn’l hfwa odrtnt’ eso schA wasled;w d teestt nlyuavulterchleh tto ape an ,pr oese 57 aimcdunblhbi dae r nto ge parsanlt piec ro k a acktaata tnllbhm is g t te nbes nhi tous.dng bdbohi ili yry oeoo wng drhilWnli’sfAll t ack e chesr-aotbnnymui ooze acku t vya ete g igijs te tanr eathher erage woagt en’shavih,m tongd huprisoe ia gruelvl utetect wafbv yo defad i t aosmtisyur o yqual oto. rs SUPERSET #1// ABL RBELBNEC RHPE SS + W-G DEERIPIBHIN-TD -ENCHEK CIHN rte sTi et huperstse for hf d t e egnwowothnbiuliui up a 30-owaro45 rmfeps t cewte h n bih135 hn o o 15 ,wedcpods lfbyunl .onst ve eteFste rhiix nfh od e wr,nod utts sAbluhll ackaod rnt fh eet c aprbesesbhweennsn g ,rd aup ns cdnpnmihiiiy ogtwee cirhpr tee bhfn h e u rng sedcwlsihi ootc re r tepsfhabnhe bnh , n. d p scarchiTllyhiepiy e ewod m chbe us15, l15, o eachr12,8,6 f serce. gitso woext tIn’nrhi tgeotd at wasrdnli nh iAl d osrng eatanabut hibmhi uade sre tot e ak t rexsdgrep ata durbeehni spar tcuetar tuperlss.i hi SUPERSET #2// NNICL IEBRELAB RLP ESS + TR RW-AOB tg ert ntAfe trotesihto w h nut e eededthiresnee mo tsoeeertsscxrn i fhiexup rrng,e o pad iAnil awasgoooro- to brd g.Tw ootavrtrere fswere iiha f t tckotlines y asa bihiadd d w dtl asnasweilh de t a prt ogrntreachesvii atte .s h l n,ega r dawoid hAupmiyl swgt hid h,e reps anigoni t rg o n15 aans riifeptilm t1oo2, s fe12,10,s d 10.an SUPERSET #3// TAFL-EB NCHDUMBB E LLFLEY + W-G DEARIPIBRLELB W OR roads Ast a nwatromer lf g que,d t onnianaechnwnii oere tsdewasrhhine evim t t a te nhwanhiy oe epered dhlllurbbffmm e.ys ,o e pcasue Tlllyigusy’lyy rn g obseaite dubullbbhm ot r esw t et chassanaslih ad k tetecnnmhlh tt tototter e o hae p gehfh ovdteeoo m’snrm.nr mlfA rte teao hwasne lyppo-is tet adoe n ma pihi o bwseg rlsnhidoto biwn e,t ar taspoasblwhsfshii eece sarod nlldubbbunm . seee hlhAvl rot tbbackup ugh enmih d tasect e’ operf harc,hp w ewteonoerhe abut yota f tust te -aparat hj ot s eno potns hiniwhnien pe esng.ecswas slni ar,rilooly eSmarrllwb ifb dde t c’sso ehoana bhnnr g etho-t e btto hibx geher ttsultr ett e la afchh d,to -stanwbttohhiiorsm eot rllparaoeayote lll nhf o ctecprourr,e-fperi rfmpe tg .erkrnos epNi j t gto; te wasmhrwe i hfhii k acaotg llbnte .akad ihl ,o d pcae wperTollyifhuly etsr 15,,,, so m121010f od 10 exerr r epsfaneach e.s c i SUPERSET #4// WPGHTD DIEIE + OCLE-SGR PICHIN td tsprwoooBn hiyAnlui d ng d be ucktwprsetinliy d oo gd.He’ e a oeeotatvhntrbr e fmi aoaa lfnhte dhurh,d han p npuuailm d spec atd shians blwoul te sg stk rnetto.hian chip ,d o sder lhe woStloiuliln . d teslHe’ bbwerapla dum ucgasng 80 ihaspohimu dsarod nun t osswad aihiran imf15 r tvetoeace se hnif hfepsi .ps dso if op ,nsc oFterhe- higrscihl g e era ra Vpredu-enrbsfi ttte nachm a d edrtat ape te ’hoer ohhv ar . o eadbe werIenerfhnv od, toun e fb d et’arhrake ,ooa n erhvw d op sd aangrhotonv irfi f oe et12 ssf .reps THE FINALE// TF-SAFIRM OPLLVUE R tau nc aecantr oWeheh eg cari bxdelnthly ape tn eoepioxcivss raeei llie detbu b Aron,teabed dinv a tde vrfrsmlleeu po podreos uybdtou i bohshg turoh r. ee rcaliidgn srlsad,eif rge s Tectha i ebgr rcaftedoroupi p ts ,reti s pegropinxdna-pe lx ncevl aeirlesut poeh eixsrtlnece e lt aeth hiogtnbfe rtagro c--atre rdodeath nhats v f d, ronparsoturrae sh ir th g awcse pthei gind . tttre chaes li secro tad lkeol oiArnd irte s techto b neethbs fr t de hwatosip hisk hn tv st ne edennga alroo tcreh ictuco t traeohhhgrutoh i. n o rge oeYol"ve int eu’lte aclbh tte nte suattserhi hnmhhi te oe prnmo llvwiduce!m r od.d "a sIAint "l t op erlyueasurtli slllchy a otd t t newr anparo cesifni to. 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POST-WORK OUT// OS-ITOENIS ONCNTR CTOAI S N rsowadns Ayfhed naiiull swot p otewa hir hkuswfi nut ing eod aespmxilfnf ked g.te o inHhse li odea orog tefuiferl dnhfi o g partac tbdoehh yxywi o- ceoernhe libld,d bi han ed te s gavsvhihi us arder,esoa c mhlre dm o d nedcaooiltat efk ulwh oer rtovrosty e uccenags s.s ,t nanutaeFirf llyies45 m d o ap tew odssoan lunff dtow neaso’sg ,rnir nlmA woot rwasdoe. kun ood sI ear"rhhte sweAf h eeaulest,u xh thfIedb ex ooerarat ke a il,whibxed l tusa shgoe 15 jn we tr eaodswvyte hhunhi ogtd pa eatih aneminchnb t w otma n ihknckot hiiu rna ode " lihun!f Chest/Back Superset � Barbell Bench Press 1 warm­up set of 30­45 reps, 5 sets of 15, 15, 12, 8, 6 reps � Wide-Grip Behind-The-Neck Chin 1 warm­up set of 15 reps, 5 sets of 15, 15, 12, 8, 6 reps Superset � Incline Barbell Press 5 pyramid sets of 15, 12, 12, 10, 10 reps � T-Bar Rows 5 pyramid sets of 15, 12, 12, 10, 10 reps Superset � Flat-Bench Dumbbell Flyes 5 sets of 15, 12, 10, 10, 10 reps � Wide-Grip Barbell Row 5 sets of 15, 12, 10, 10, 10 reps Superset � Weighted Dip 5 sets of 15 reps