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Old 02-24-2014, 05:58 PM
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Commander Commander is offline
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Monday - Back, Delts, Biceps, Abs

Front Lever holds w/ Upright cable rows 41x11, 3 sets

Tri-set:
Ring Row, BWx8, w/ Crunches and w/ Upright cable rows, 3 sets

One Arm Barbell Row, 62.5x10, w/ Tricep pushdowns 61x12, 4 sets

Stretchers
93x11, 11

Tri-set:
Rope Low Row
93x12, 11, 11, 11 - really focusing on a hard contraction
w/ Ab Wheel Rollouts and Band Pullaparts

Ring Row holds with Cheated Lat Pulldowns, 111x8, 3 sets

Preacher Curls 42.5x15, 15, 10
w/ Band Pullaparts isometric hold
__________________

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; 02-27-2014 at 03:38 PM.
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