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#131
11-21-2011, 05:21 PM
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Monday, 11/21/2011, Chest and Triceps
Warmup, Crunches, 4XBWX120 Flat Bench Press, 1X135X10, 1X225X10, 4X245X6 Inclined Dumbbell Flyes, 4X55X10 Standing Cable Tricep Pressdowns, 4X150X12 Dip Assist, 4X-120X6 
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#132
11-29-2011, 06:45 PM
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Tuesday, 11/29/2011, Chest and Back
Warmup, Crunches, 4XBWX120 Flat Bench Press, 1X135X10, 1X225X10, 2X245X6, 2X245X5 Inclined Dumbbell Flyes, 4X40X10 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X10 Narrow Grip Cable Rows, 4X120X10
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#133
12-02-2011, 05:19 PM
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Friday, 12/2/2011, Upper Body
Warmup, Crunches, 4XBWX120 Flat Bench Press, 1X135X10, 4X205X10 Inclined Dumbbell Flyes, 4X45X10 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X10 Narrow Grip Cable Rows, 4X120X10 Seated Rear Delt, 4X90X10 Seated Smith Machine Front Press, 4X115X10
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#134
12-05-2011, 06:19 PM
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Monday, 12/5/2011, Back
Warmup, Crunches, 4XBWX160 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X130X10 Narrow Grip Cable Rows, 4X140X10 Bent-over Barbell Rows, 4X75X10 Chin Assist (Neutral Grip), 4X-150X10
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#135
12-06-2011, 08:30 PM
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Tuesday, 12/6/2011, Chest and Triceps
Warmup, Crunches, 4XBWX160 Flat Bench Press, 1X135X10, 4X205X10 Inclined Dumbbell Flyes, 4X45X10 Vertical Chest Press Machine, 1X150X10, 4X200X10 Standing Cable Tricep Pressdowns, 4X150X10
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#136
12-08-2011, 05:36 PM
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Thursday, 12/8/2011, Chest and Back
Warmup, Crunches, 4XBWX160 Flat Bench Press, 1X135X10, 4X210X10 Inclined Dumbbell Flyes, 4X50X10 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X140X10 Narrow Grip Cable Rows, 4X150X10
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#137
12-09-2011, 07:13 PM
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Friday, 12/9/2011, Shoulders and Biceps
Warmup, Crunches, 4XBWX160 Seated Rear Delt, 4X100X10 Standing Military Press, 4X95X10 Seated Rear Delt, 4X100X10 Standing Dumbbell Curls, 4X25X10 Standing Dumbbell Hammer Curls, 4X25X10
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#138
12-13-2011, 07:43 PM
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Tuesday, 12/13/2011, Chest and Back
Flat Bench Press, 1X135X10, 4X215X10 Inclined Dumbbell Flyes, 4X55X10 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X150X10 Narrow Grip Cable Rows, 4X160X10
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#139
12-14-2011, 07:13 PM
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Wednesday, 12/14/2011, Shoulders, Biceps and Triceps
Warmup, Crunches, 4XBWX160 Seated Smith Machine Front Press, 4X115X10 Seated Rear Delt, 4X100X10 Standing Dumbbell Curls, 4X30X10 Standing Dumbbell Hammer Curls, 4X30X10 Standing Cable Tricep Pressdowns, 4X150X12
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#140
12-16-2011, 05:08 PM
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Friday, 12/16/2011, Upper Body
Flat Bench Press, 1X135X10, 4X225X10 Narrow Grip Cable Rows, 4X170X10 Seated Rear Delt, 4X110X10 Standing EZ Barbell Curls, 4X60X10 Standing Cable Tricep Pressdowns, 4X150X12
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