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Old 05-20-2014, 04:59 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
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Tuesday - Lat 14, Teres Major 3, Chest 3, Traps 4, Triceps 7

One Arm Barbell Row w/ Tricep Rope Pushdown
120x8, 4 sets

Hammer High Row - underhand grip, one arm at a time, focusing on full ROM
85x8, 3 sets

Parallel Grip Low Row
72.5x13, 13, 13, 12 - focus on contraction
w/ DB Pullover - focusing on stretch, 50x15, 13, 12

Short Bar Overhand Row (Teres Major) - round back and get full stretch
50x10, 2 sets
42.5x10, drop 35x5 - eliminating momentum, I think this exercise may work better with lighter weight

superset with

Gironda Dips
BWx10, 10, 8

Snatch Grip Olympic DL
275x8, 4 sets

Free Motion OH Tricep Extension
50, 3 or 4 sets (can't remember)
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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; 05-20-2014 at 05:03 PM.
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