Superhero Program *DELETED* - Page 2 - ABCbodybuilding

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  #11  
Old 12-07-2007, 05:59 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Superhero Program

[ QUOTE ]
I'd love to go, but I don't want to go by myself. And so far I got no takers willing to join me. [img]/forum/images/graemlins/frown.gif[/img]

[/ QUOTE ]

I'll let you know if I go for sure.
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  #12  
Old 12-07-2007, 06:00 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Superhero Program


Traps conjugate/Shoulders heavy

A. Barbell shrugs
4 sets @ 185 x 6-8 reps

B1. Haney shrugs (behind the back shrugs in the Smith machine)
3 sets @ 135 x 10-12 reps

B2. Upright rowing
3 sets @ 75 x 10-12 reps

C. Standing calf machine
3 sets @ 400 x 8-10 reps

D. Rear delt machine
1 set @ 45 x 100 reps

E. Military press
5 sets @ 95 x 5

F1. Kneeling cable crunch
3 sets @ p15 x 12-15 reps

F2. Machine crunch
3 sets @ 30 x 6-8 reps

F3. Swiss ball crunch
3 sets @ bw x 20
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