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Old 06-18-2014, 05:11 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: 6,725

Wednesday - Arms

A1) DB Supinating Curl
35x11, 11, 11

A2) V-Bar Pressdown - really focused on squeezing the contraction
75x15, 82.5x12, 90x10, 97.5x10

B1) Preacher Curl Straight Bar
70x10, 9, 9

B2) V-Bar Pressdown - all strict
85x12, 12, 12, 12 (80x10 rolling set)

C1) Fixed Bar OH Tricep Extension 4x8-10

C2) Close Grip Chinup BWx9, 8, 8

D1) Decline Skullcrusher 60x12, 2 sets, 50x15, 3 sets

D2) Assisted Pullup 55x8, 3 sets

E) Stiff Arm Pulldowns

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; 06-18-2014 at 05:18 PM.
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