assisted dip chin machine for glutes
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Barbell bench press 0 2 10 675 na 2-3 min quick 1 second pause on the chest on each rep hip abduction 0 3 15-20 na 9 1-2 min machine band or weighted 1 second isometric hold at the top of each rep weighted pull-up 1 3 5-8 na 8 3-4 min 15x shoulder width grip pull your chest to the bar floor skull crusher 1 3 10-12 na 8 1-2 min arc the.
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