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Old 09-06-2013, 04:10 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.
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Thursday - Arms

* Entire workout supersetted (exercises/sets don't always match)



V-Bar Pushdown with Fat Grips
41, 51x15
71x10, 9, 9

OH Top Half Press (Pre-exhaust triceps with V-Bar 61x10 before each set)
80x10, 3 sets

OH Incline Barbell Extension
50x10 to 15 reps, 4 sets


DB Hammer - really focusing on squeezing biceps and squeezing the DB
24x12, 12, 11, 10, 9

Barbell Curl
40x8, 4 sets

DB Curl - slow tempo, about 40 seconds TUT
10x20, 2 sets

Band Curl
3 sets, rep out

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; 09-06-2013 at 05:22 PM.
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