Chest & Back Training

15 Minute at Home: Foam Roll, Mobility & Stretch
Rotator Cuff Warmup: 2 SETS

OG GOLDEN ERA CHEST & BACK

5 Super Sets
Super Wide Bench Press: 12 reps @ 135lbs
Wide Pullups: 10 reps
5 Super Sets
Incline Bench Press: 12 reps @ 135lbs
Cable Chest Flys: 12 reps @ 45lbs
5 Super Sets
T-Bar Rows: 5 sets of 12 reps @ 160lbs
Seated Rows: 5 sets of 15 reps @ 150lbs
5 Super Sets
Dips: 15 reps
Under Grip Pullups: 15 reps

Walking Lunges: 400m

LOW BACK & CORE GPP
45 Degree Back Extensions: 3 sets of 15 reps

Ab Wheels: 4 Sets of 25 reps
Weighted Crunch: 4 sets of 15 @ 150lbs
Cable Crunches: 4 sets of 25 @ 100lbs

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