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Old 11-30-2012, 12:55 PM
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Friday - AM - Back/Triceps

* Tricep pump work in between sets

Front Lever - after the 3 reps of each set, I finish with an isometric hold for about 3 seconds
3 reps x 4 sets
1 hold x 6 seconds

Deadstart Ring Row w/ Ab Bench Crunch
BWx6, 4 sets

T-Bar - all reps squeezed at the top
132.5x8, 4 sets

Deadstart Ring Row
BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
BWx1 - 10 second isometric hold

T-Bar
132.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top
132.5x1 - 5 second isometric hold
132.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top
132.5x1 - 5 second isometric hold

Feet Supported Ring Row
BWx8, 2 sets
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