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Old 09-22-2011, 04:11 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,330
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Wednesday Evening

Circuit for Delts/Arms: 5 sets - minimal rest
OH Press 110x6
Tricep Kickback 10x10
Crunches BWx15
DB Curl 15x10
Hammer Curl 15x10
Lateral Raise 15x5, 10x5, 5x5

From time to time, I threw in some bonus 1 arm overhead extension for my left arm.

Thursday

Deadlift
366x5, 7 sets

Shrug
281x10, 3 sets

Suspended Bridge Leg Curl superset with Leg Extension
BWx8 with 106x8, 3 supersets

Active Rest:
Tricep Pushdown
40x9

Stiff Arm Band Lat Pulldown
Band x 10-15
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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