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Old 12-29-2011, 05:11 PM
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Join Date: Sep 2011
Location: United Kingdom
Posts: 8
Default December 29, 2011

Time for chest and arms! More reps in today workout. A solid workout with great pump.

Bench Press (dynamic effort - 70%)
6 sets of 3 reps at 165.

Flat Dumbbell Press
1. 85 x 12
2. 90 x 10
3. 95 x 8

Weighted Dips
1. [BW + 25] x 15
2. [BW + 30] x 15
3. [BW + 35] x 15 -> [BW] x 10 (dropset to failure)

Cybex Pec Deck Flyes
1. 90 x 20 -> 45 x 20 (dropset)
2. 95 x 20 -> 45 x 20 (dropset)

Push ups to failure
16

Preacher One Arm Dumbbell Curls
1. 25 x 15
2. 30 x 15
3. 35 x 13

Dumbbell Hammer Curls
1. 20 x 20
2. 25 x 15

Skull Crushers
1. 80 x 15
2. 85 x 15
3. 90 x 15

Cybex Triceps Press Downs
1. 80 x 20
2. 85 x 20
3. 90 x 20
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