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KILLER PUSH DAY  BY 

MICHAEL MARQUES


 Dumbbell Side Lateral Raises: 4x20 

 Seated Hammer Press: 

4x20/15/15/12 

Pec Deck: 4x15-20 slow controlled reps

 Rope Tricep Pushdowns: 4x12 

 Incline Smith Machine Press: 4x10-12 

 Face Pulls: 4x15 slow controller reps 

 Cable Flys: 6x12-15 

2 sets highest setting

2 sets middle setting

2 sets bottom setting


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