3.11.21 Workout: Push/Pull Day

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Shred: (Chest Press w/ DB’s on Flat Bench, 5 sets of 12-16 reps), (Machine Shoulder Press, 5 sets of 16-20 reps), (Single Arm Rows on Hammer Strength Machine, 5 sets of 12 reps on each side), (Face-Pulls on Cable w/ EZ Bar Attachment, 5 sets of 20 reps), Rest 60-90 seconds between sets

Cardio: 60 minutes of medium-low exertion (exertion rates are different for all of us, so for me: running would be high exertion, fast walk/jog for medium exertion, slow walk for low exertion)

Bulk: (Chest Press w/ DB’s on Flat Bench, 5 sets of 8-12 reps), (Machine Shoulder Press, 5 sets of 10-14 reps), (Single Arm Rows on Hammer Strength Machine, 5 sets of 10 reps on each side), (Face-Pulls on Cable w/ EZ Bar Attachment, 5 sets of 16 reps), Rest 90-120 seconds between sets

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