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Old 02-22-2012, 09:42 PM
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Alternate Dumbbell Curls (weight is total)
10reps - 20kg
10reps - 30kg
10reps - 50kg
5 reps - 70kg

Tricep Press
10reps - 30kg
10reps - 30kg
10reps - 70kg

Concentration Curl
50reps - 10kg
50reps - 10kg
10reps - 25kg
5reps - 35kg


Overhead Dumbbell Extensions
50reps - 20kg
50reps - 20kg
10reps - 35kg
10 reps - 45kg

10mins stepper
10mins bike
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