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This Workout:

Alpha Pump

WK 1: ALPHA BACK

Start Workout

Warm Up

Warm Up

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Warm Up

Warm Up

1

Warm Up

Warm Up

Warm Up

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Workout

Warm Up

1

Warm Up

Button

Warm Up

Warm Up

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Cool Down

Warm Up

1

Warm Up

Button

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Warm Up

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Warm Up

Warm Up

1

Warm Up

​

Warm Up

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Workout

Warm Up

1

Warm Up

Button

​

Warm Up

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Cool Down

Warm Up

1

Warm Up

Button

Warm Up

Warm Up

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BARBELL

Warm Up

1

Warm Up

Warm Up

Warm Up

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BARBELL

Warm Up

1

Warm Up

Button

Warm Up

Warm Up

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BARBELL

Warm Up

1

Warm Up

Button

WARM-UP

(1x)

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MINI-BAND

SIDE-BRIDGE CLAMSHELL

1

12-15/e

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DUMBBELL

SA SCAPTION

2

12/e

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​

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CABLE

'X' REVERSE FLY

3

15-20

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​

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BALANCE-PAD

SL RDL

4

8/e

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​

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DUMBBELL

GOBLET SQUAT

5

15

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SUBMIT EVALUATION
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