Weight: 179.6
Warm-up
Competition Bench 65% x 3 reps x 8 sets
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
205 x 1
215 x 1
Close Grip DB 70% x 5 reps x 3 sets
85 x 7
85 x 6
85 x 6
Ring supersets (flys/press)
BW x 10 each
BW x 10
BW x 10 (7+3)
DB Rear Delt
30 x 13
30 x 12
30 x
Barbell Straight Wrist Curls
70 x 9
70 x 8
DB burnouts
30 x 8, 25 x 9, 20 x 8, 15 x 7, 10 x 14, 5 x 20 no break between weight drops
Calf raises
220 x 10 x 3 x 3 positions
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