Bench press

Chest

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3x10 bench press

3x10 incline bench pres

3x10 decline bench press

3x10 dumbbell bench press

3x10 dumbbell flys

3x10 dips

3x10 cable flys

3x10 Sven press

Lift and Abs

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3x10 @60% of: 

Front squats

Bench press

Cleans

 

3x15 weighted sit ups

3x15 oblique crunches each side

3x15 Russian twists

3x30sec hollow rocks

3x30sec planks

 

Run and Lift

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2 mile run

 

3x6 bench press

3x6 incline bench press

3x6 decline bench press

38 dumbbell bench press

3x8 dumbbell Incline bench press  

3x8 dumbbell flys

3x8 incline dumbbell flys

 

3x5 @70% of: 

back squat

push press

snatch

Run and Chest

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2 mile run

 

3x6 incline bench press

3x6 bench press

3x6 decline bench press

3x8 incline dumbbell flys

3x8 dumbbell flys

3x8 decline dumbbell flys

3x8 incline dumbbell bench press

3x8 dumbbell bench press

3x8 decline dumbbell bench press

Glamour Muscles

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3x20 supine bicycle  

3x10 bench press

3x10 each side weighted side bend

3x5 close grip bench press

3x20 Russian twists

3x15 push ups

3x30sec plank

3x10 dips

10 Miler and Heavy Lift

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10 mile bike ride

 

2x3 @90% of: 

front squat

bench press

cleans