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Full-Spectrum Strong: Army Ranger Workout

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Routine

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Upper Body

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
1
Reps
100
Rest
--
*Weight = 65-80 lbs.
Equipment
Adjustable Cable Machine, Bench, Straight Bar Attachment
Sets
4
Reps
12
Rest
1 min
*Weight = as heavy as possible.
Equipment
Adjustable Cable Machine, Bench, Rope Attachment
Sets
3
Reps
to failure
Rest
1 min
*Weight = moderate.
Equipment
Bench, Dumbbells
Sets
2
Reps
15
Rest
1 min
*Weight = 2.5-5 lbs.
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