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Old 09-04-2011, 06:56 AM
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NJI NJI is offline
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Join Date: Jan 2002
Location: Colorado, USA
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Shoulders & Chest, 3/9/2011

Warmup

Dumbbell Presses, 35x25, 50x15, 60x10, 60x12, 60x12
superset - shoulder shrugs, single arm lateral raises, pushups against bench etc

Incline Dumbbell Chest Presses, 40x20, 50x20, 75x15, 75x12, 75x12
superset - same as above

Dumbbell Presses again, 50x12, 50x8
supersets - same

Chest Flyes/Presses, 35x30, 35x25

Widegrip Pullups
superset - High Cable Rope Lat Pulls. Hard to explain but I pull the rope about 5 ft from the station and get down very low like I am in the bottom of a squat, and pull the weight into my body. It hits the lats. I use whatever the max is on the machine.

Hammer Strength Chest Decline, 180x12, 250x8, 250x6

Dips, 1 one set to failure

A few more sats of single arm lateral raises & shrugs.
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Last edited by NJI; 09-05-2011 at 04:05 AM.
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