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Old 02-23-2011, 02:24 PM   #2 (permalink)
Mar
All nail Drum!
 
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Join Date: Aug 2006
Location: town of Wantmorevaj

Fan of EMR
CCM Fan
Brass N Wood Fan
Palmers Fan
Chest

Flat bench 5-7 sets
Incline Bench 4 sets
Decline bench 3 sets
Cables 3 sets

Back

Wide grip chins + weights 5 sets
Bent over barbell rows 4 -5 sets
One handed close grip chin-ups with assist 3 sets
alternates: dumbbell rows
seated rows (cable)
pullovers (machine)

Shoulders + biceps

Dumbbell flys 6 sets
Upright rows 3 sets
Shrugs 4 sets

Preacher curl 6 sets
Dumbell curl 3 sets
Barbell curl 4 sets

Triceps

Dips + weights 5-7 sets
Skull crushers 5 sets
French press 3 sets
Tricep Pulldowns 3 sets

alternates: close grip bench
close reverse bench press

Legs:

Squats 6 sets
Leg extensions 5 sets
Calf Raises (standing) 5 sets
Hamstring curls 3 sets
Leg Extensions 3 sets

Alternates:
leg press
hack suat
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