Heavy Duty Buffalo 

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Face Pull

Pec Deck (Machine)

Decline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Dip (Weighted)

Bicep Curl (Dumbbell)

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Seated Calf Raise

Calf Raise (Leg Press)

Chest, Bi, Calf

Leg Extension

Zercher Squat (Barbell)

Squat (Barbell)

Jefferson Squat

Seated Hamstring Curl

Incline Leg Raises

Legs, Abs 

As a warm up, open your external shoulder rotation, to prepare for BTN shoulder press. 

Banded KB + Band High Pulls Scap Retract

Barbel Hang High Heavy Pulls

Lying Side Lateral Raise

Lateral Raise (Dumbbell)

Lateral Raise (Cable)

Shoulder Press (Machine)

Standing Behind Neck Shoulder Press (Barbell)

Tricep Pushdown (Cable)

Lying Tricep Extension (Barbell)

Weighted Side Extensions

Single Arm Farmer Carry

Single Arm High Carry

Shoulders, Tri, Abs

Rear Delt Row

Pullover (Dumbbell)

Underhand Lat Pulldown

Barbell Row

Seated Row (Machine)

Seated Row (Cable)

Stiff Leg Deadlift

Deadlift (Barbell)

Back

Back day Deadlift alternatives/ Off day single or double exercise workouts for strength and mobility

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