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#111
09-20-2011, 07:37 PM
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Tuesday, 9/20/2011, Chest
Warmup, Crunches, 4XBWX200 Flat Bench Press, 1X135X10, 4X195X10 Inclined Dumbbell Flyes, 4X45X10 Pec Deck, 4X180X10 
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#112
09-22-2011, 06:05 PM
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Thursday, 9/22/2011, Back
Warmup, Crunches, 4XBWX200 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X150X10 Narrow Grip Cable Rows, 4X150X10 Back Extension Machine, 4X280X40 Chin Assist (Normal Grip), 4X-170X10
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#113
09-28-2011, 12:02 AM
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Tuesday, 9/27/2011, Shoulders and Biceps
Warmup, Crunches, 4XBWX200 Seated Smith Machine Front Press, 3X135X12, 1X135X10 Seated Rear Delt, 2X110X12, 2X110X10 Shoulder Press Machine, 2X180X12, 2X180X10 Standing Dumbbell Curls, 4X20X12 Standing Dumbbell Hammer Curls, 4X20X12
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#114
09-28-2011, 06:06 PM
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Wednesday, 9/28/2011, Chest and Triceps
Warmup, Crunches, 4XBWX200 Flat Bench Press, 1X135X10, 4X205X10 Inclined Dumbbell Flyes, 4X50X10 Standing Cable Tricep Pressdowns, 4X150X10
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#115
09-29-2011, 05:38 PM
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Thursday, 9/29/2011, Back
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10 Narrow Grip Cable Rows, 4X160X10 Back Extension Machine, 4X280X40 Chin Assist (Normal Grip), 4X-160X10 Chin Assist (Neutral Grip), 4X-160X10
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#116
10-01-2011, 12:31 PM
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Friday, 9/30/2011, Legs and Biceps
Warmup, Crunches, 4XBWX200 Barbell Squats, 1X45X10, 4X135X10 Barbell Calf Raises, 4X135X10 Standing Dumbbell Curls, 4X25X10 Standing Dumbbell Hammer Curls, 4X25X10
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#117
10-03-2011, 08:25 PM
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Monday, 10/3/2011, Back
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10 Narrow Grip Cable Rows, 4X160X10 Back Extension Machine, 4X280X40 Chin Assist (Normal Grip), 4X-150X10 Chin Assist (Neutral Grip), 4X-150X10
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#118
10-04-2011, 06:14 PM
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Tuesday, 10/4/2011, Chest and Biceps
Flat Bench Press, 1X135X10, 3X225X10, 1X225X8 Inclined Dumbbell Flyes, 4X50X10 Standing Dumbbell Curls, 2X25X12, 2X25X10 Standing Dumbbell Hammer Curls, 4X25X10
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#119
10-06-2011, 06:07 PM
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Thursday, 10/6/2011, Shoulders
Seated Smith Machine Front Press, 4X145X10 Seated Rear Delt, 4X110X10 Shoulder Press Machine, 4X200X10 Seated Rear Delt, 4X100X10 Seated Dumbbell Shoulder Presses, 4X25X10
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#120
10-11-2011, 06:52 PM
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Tuesday, 10/11/2011, Chest and Biceps
Flat Bench Press, 1X135X10, 2X230X10, 2X230X6, 2X230X5 Inclined Dumbbell Flyes, 4X55X10 Standing Dumbbell Curls, 4X25X10 Standing Dumbbell Hammer Curls, 4X25X10
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