Exercise 1: Rope Pushdown

(Drop Set)

Sets: 3

Reps: 8 with 4 drops  (makes 1 set)

Rest: 1.5 minute rest between each set

Exercise 2: Close-grip Barbell Press 

Sets: 5

Reps:5

Rest: 1 minute rest between each set

Exercise 3: Bench Dips

Sets:3

Reps: 15

Rest: 30-seconds rest between each set

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