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Old 05-19-2014, 04:54 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: 6,750

Thursday - Off

Friday - Arms

Saturday - Back

Sunday - Off

Monday - Arms

A1) DB Hammer
32.5x12, 12, 12

A2) V-Bar Pressdown - really focused on squeezing the contraction
65x15, 72.5x12, 80x10, 87.5x10

B1) Preacher Curl
60x10, 10, 10

B2) V-Bar Pressdown - first 9 reps focused on squeeze, last 3 used some momentum
80x12, 12, 12, 12

C1) Explosive OH Press 105x18, 115x16, 125x14, 135x12

C2) Incline DB Curl, 20x10, 9, 9

D1) Fixed Bar OH Tricep Extension 5x10

D2) Assisted Pullup 55x8

D3) Barbell Curl, 50x10, 9, 9 - explosive contraction

E) Free Motion OH Extension - 50x15, 3 sets, 60x15, 2 sets

F) 1 Arm DB Overhead Press - 40x10, 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
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