Mass Gain : STR

standard w/u

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3x (10x LDBR + 10x FDBR )

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W2H BB strict OHP

5x3 @ 80%

2-3min rest between

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5min DB bench press test

5min max rep: 2:30min pressing one arm +2:30min press on other arm

*non pressing arm must stay in the loaded position and cannot rest on the body for the duration of the time period. Pressing arm can only rest in the fully extended arm position

5min rest

2 rounds

M @ 25# DBs

FE @ 10-15 DBs

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shoulder mobility work