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Old 02-20-2013, 01:49 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: 6,774

Tuesday Evening

Rear Delt DB work

Lateral Raise DB work

Bodyweight Calve work (Standing, Donkey and Seated)

Wednesday AM - Arms, 5 superset combos

* This workout takes about 30 minutes and leaves my arms pumped beyond belief

1. DB Hammer Curl
27x12, 4 sets

ss w/

Tricep Rope Pressdown
36x14, 3 sets
36x14, drop set to 30X8

2. Preacher Curl
47.5x10, 4 sets

ss w/

DB Floor Press (tricep focused - arms at sides at bottom)
54.5x15, 4 sets

3. Barbell Curl - slow descent
47.5x8, 3 sets

ss w/

Ring OH Tricep Ext
BWx10, 3 sets

4. Incline OH Barbell Tricep Ext
47.5x15, 12, 12

ss w/

Incline DB Curl
10x12, 3 sets

5. Band Curl
20 reps x 2 sets

ss w/

Band Tricep Extensions
15 reps x 2 sets

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

Last edited by Commander; 02-20-2013 at 01:52 PM.
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