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Wide Push Up
  1. 00:00:00 10
Seated Bench Press
  1. 00:02:30 47.5 × 20
Wide Push Up
  1. 00:05:00 10
Seated Bench Press
  1. 00:07:30 47.5 × 20
Wide Push Up
  1. 00:10:00 10
Seated Bench Press
  1. 00:12:30 47.5 × 20
Bench Press
  1. 00:15:00 32.5 × 10
  2. 00:17:30 50 × 10
  3. 00:20:00 67.5 × 10
Asymmetry Bench Press
  1. 00:22:30 47.5 (40) × 15
  2. 00:25:00 47.5 (40) × 15
  3. 00:27:30 47.5 (40) × 15
  4. 00:30:00 47.5 (40) × 15
Incline Bench Press Narrow Grip
  1. 00:32:30 37.5 × 15
  2. 00:35:00 37.5 × 15
  3. 00:37:30 37.5 × 15
French Press
  1. 00:40:00 15 × 20
  2. 00:42:30 15 × 20
  3. 00:45:00 15 × 20
  4. 00:47:30 15 × 20
Triceps Extension
  1. 00:50:00 30
Reverse Push Up
  1. 00:52:30 20
Triceps Extension
  1. 00:55:00 30
Reverse Push Up
  1. 00:57:30 20