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Pull Up
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Lat Pull Down
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Seated Cable Row
Equipment:
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Bent Over Row
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[[{"exerciseName":"Dynoball Downswing Slam","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65ba1713848d8937bc5f2b18","workoutExerciseItemID":"65ba1713848d8937bc5f2b18","workoutExerciseFullName":"Dynoball Downswing Slam"}],[{"exerciseName":"Military Press","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"653647405cb8fcbcac41669d","workoutExerciseItemID":"653647405cb8fcbcac41669d","workoutExerciseFullName":"Military Press"}],[{"exerciseName":"Swiss Ball 1, 1, 2 Chest Press","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65f8c043feafc0e1c61b7623","workoutExerciseItemID":"65f8c043feafc0e1c61b7623","workoutExerciseFullName":"Swiss Ball 1, 1, 2 Chest Press"},{"exerciseName":"Explosive Swissball Hamstring Curl (SL)","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"657a678c57e7e0354ba81884","workoutExerciseItemID":"657a678c57e7e0354ba81884","workoutExerciseFullName":"Explosive Swissball Hamstring Curl (SL)"}],[{"exerciseName":"Dumbbell Lateral Raise","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"63a2f6209ae2b6c58ddb87d6","workoutExerciseItemID":"63a2f6209ae2b6c58ddb87d6","workoutExerciseFullName":"Dumbbell Lateral Raise"},{"exerciseName":"Inverted Bosu Decline Push Up","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65386facafea3b51d50ef64c","workoutExerciseItemID":"65386facafea3b51d50ef64c","workoutExerciseFullName":"Inverted Bosu Decline Push Up"}]]
Upper Push/Lower Pull
Upper push movements incorporating simultaneous glute stabilisation, great strength stimulus
660dd580cca6580c9d522a1b
Summary
Input
Dynoball Downswing Slam
sets
kg
reps
rest
Notes
65ba1713848d8937bc5f2b18
Bodyweight
Military Press
sets
kg
reps
rest
Notes
653647405cb8fcbcac41669d
Barbell
Swiss Ball 1, 1, 2 Chest Press
sets
kg
reps
rest
Notes
65f8c043feafc0e1c61b7623
Swiss Ball
Explosive Swissball Hamstring Curl (SL)
sets
kg
reps
rest
Notes
657a678c57e7e0354ba81884
Swiss Ball
Dumbbell Lateral Raise
sets
kg
reps
rest
Notes
63a2f6209ae2b6c58ddb87d6
Dumbbell
Inverted Bosu Decline Push Up
sets
kg
reps
rest
Notes
65386facafea3b51d50ef64c
Bodyweight
65ba1713848d8937bc5f2b18
65ba1713848d8937bc5f2b18
Dynoball Downswing Slam
Dynoball Downswing Slam
3
3
3
m
0
s
rest
653647405cb8fcbcac41669d
653647405cb8fcbcac41669d
Military Press
Military Press - Barbell
3
3
3
m
0
s
rest
65f8c043feafc0e1c61b7623
65f8c043feafc0e1c61b7623
Swiss Ball 1, 1, 2 Chest Press
Swiss Ball 1; 1; 2 Chest Press
3
3
3
m
0
s
rest
657a678c57e7e0354ba81884
657a678c57e7e0354ba81884
Explosive Swissball Hamstring Curl (SL)
Explosive Swissball Hamstring Curl (SL)
3
3
3
m
0
s
rest
63a2f6209ae2b6c58ddb87d6
63a2f6209ae2b6c58ddb87d6
Dumbbell Lateral Raise
Dumbbell Lateral Raise - Dumbbell - Standing
3
3
3
m
0
s
rest
65386facafea3b51d50ef64c
65386facafea3b51d50ef64c
Inverted Bosu Decline Push Up
Inverted Bosu Decline Push Up - Bodyweight
3
3
3
m
0
s
rest
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