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#11
12-07-2007, 04:59 PM
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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
12-07-2007, 05:00 PM
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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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