| Early AM Cardio 20-30 mins zone 1-2 1. Push Press Warm Up 5 x 40% 5 x 50% 3 x 50% Work Sets 5 x 55% 5 x 65% AMAP x 75% Use AMAP #s to calculate new 1RM Accessory Work Pull-ups 3×6–10 Chest-Supported Row 3×8–10 Lateral Raises 3×12 *Log new estimated 1RM in comments |
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