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Old 04-29-2014, 10:40 PM
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JoeKingPT JoeKingPT is offline
JoeKingPT is "The Comeback"
Join Date: Jan 2014
Location: California
Posts: 90

Another great workout - I've been really hitting the mark lately. Diet and training are both going really well.


Seated Arnold Press - 5 sets (5/5/5/5/5). Play around with different weights here. Use excellent form and focus on the shoulder rotation.

Standing Behind the Neck Military Press superset with Alternating Front Dumbbell Raises - 5 sets (30/8/6/4/2 for both).

Reverse Flyes on an Incline Bench superset with Barbell Upright Rows - 5 sets (30/8/6/4/2 for both).

Preacher Curl Machine 1-10 method - 1 giant drop set (1/2/3/4/5/6/7/8/9/10). Select a heavy weight and perform one rep, immediately drop the weight a little and perform two, then three etc until you reach 10 reps. Absolutely minimal rest in between sets. It should be a struggle.

Incline Bench Alternating Dumbbell Curls superset with Concentration Curls - 5 sets (30/8/6/4/2 for both).

Close Grip Barbell Bench Press - 5 sets (30/8/6/4/2).

Rope Pushdowns superset with One Arm Tricep Overhead Extensions - 5 sets (30/8/6/4/2 for both).

Barbell Wrist Curls superset with Reverse Barbell Wrist Curls - 5 sets (30/8/6/4/2 for both).

Sit Ups - 5 sets (25/25/25/25/25).
Joe "Yu Yevon" King

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