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#81
07-18-2012, 06:58 PM
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Wednesday, 7/18/2012, Shoulders and Biceps
Warmup, Crunches, 4XBWX120 Seated Smith Machine Front Press, 45X10, 4X115X10 Seated Rear Delt, 4X90X10 Seated Angled Shoulder Press, 4X160X10 Standing EZ Bar Curls, 4X60X10 Standing Alternating Dumbbell Curls, 4X25X6 Standing Alternating Dumbbell Hammer Curls, 4X25X6 
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#82
07-20-2012, 06:04 PM
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Friday, 7/20/2012, Chest
Warmup, Crunches, 4XBWX120 Flat Bench Press, 45X10, 135X10, 4X205X10 Inclined Flyes, 4X50X10 Standing Tricep Cable Pressdowns, 4X150X10
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#83
07-23-2012, 08:32 PM
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Monday, 7/23/2012, Back
Warmup, Crunches, 4XBWX120 Narrow Grip Cable Rows, 4X150X10 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X150X10 Seated Back Extension, 4X280X20 Seated Rear Delt, 4X90X10
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#84
07-24-2012, 05:50 PM
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Tuesday, 7/24/2012, Chest
Warmup, Crunches, 4XBWX120 Flat Bench Press, 45X10, 135X10, 4X215X10 Inclined Flyes, 4X55X10 Standing Dumbbell Shoulder Shrugs, 4X40X10
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#85
07-27-2012, 06:30 PM
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Friday, 7/27/2012, Legs and Rear Delts
Warmup, Crunches, 4XBWX120 Barbell Squats/Barbell Calf Raises, 45X10/20, 4X135X10/20 Prone Leg Curls, 4X120X10 Seated Leg Extensions, 4X120X10 Seated Rear Delt, 4X100X10
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#86
07-31-2012, 05:46 PM
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Tuesday, 7/31/2012, Chest
Warmup, Crunches, 4XBWX120 Flat Bench Press, 45X10, 135X10, 4X225X10 Inclined Flyes, 4X60X10
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#87
08-01-2012, 04:56 PM
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Wednesday, 8/1/2012, Back
Warmup, Crunches, 4XBWX120 Narrow Grip Cable Rows, 4X160X10 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10 Seated Back Extension, 4X280X30 Seated Rear Delt, 4X100X10
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#88
08-03-2012, 02:20 PM
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Thursday, 8/2/2012, Legs
Barbell Squats, 45X10, 135X10, 4X185X10 Barbell Calf Raises, 4X185X10 Prone Leg Curls, 4X140X10 Seated Leg Extensions, 4X140X10
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#89
08-03-2012, 06:21 PM
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Friday, 8/3/2012, Shoulders and Triceps
Warmup, Crunches, 4XBWX120 Seated Smith Machine Front Press, 45X10, 4X135X10 Seated Rear Delt, 4X110X10 Seated Angled Shoulder Press, 4X200X10 Standing Tricep Cable Pressdowns, 4X150X10
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#90
08-06-2012, 07:16 PM
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Monday, 8/6/2012, Chest
Warmup, Crunches, 4XBWX120 Flat Bench Press, 45X10, 135X10, 3X230X10, 230X9 Inclined Flyes, 4X60X10
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