Gains Workout
10-1
(10,10,10,10,9,9,9,9...1,1.1.1)
Barbell strict press (from the floor)
Horizontal barbell row
Db bench press
Db bicep curls
+core
3-4 rounds
15 ghd sit ups (half way down is enough for most)
15 ghd back extensions
30 sec weighted plank
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