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Old 02-25-2009, 07:34 PM   #5 (permalink)
southpaw447
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Join Date: Mar 2007
Location: Pennsylvania
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Monday- Chest

Incline Bench Press 4/8-12

95
135
155
185

Incline Close Grip Bench Press 3/8-10

95
115
135

Incline Dumbbell Press 4/12

60
65
70
80


Cable Flyes 3/12-15
superset w/ Decline Push Ups 3/12-20


Tuesday- Back

-Pull Ups 3/15 + 1 Warmup Set

-Deadlifts 4/10 + 1 Warmup Set

135

185
225
275

-Bent Over Rows 4/12

-Lat Pulldowns 4/12

-Seated Rows

-Close Grip Lat Pulldowns 3/12
superset w/ Face Pulls


Wednesday- Chest

-Flat Bench Press 4/12

-Flat Dumbbell Press 4/12

-Chest Press Machine 3/15

-Cable Crossovers 3/15


Thursday- Legs

-Squats-5/8-12

-Leg Presses 4/12

-Leg Curls 3/15

-Lunges 2/20

-Calf Raises 4/15


Friday- Shoulders + Light Chest

-Behind the Neck Shoulder Press 4/12

-Arnold Presses 4/12

-Side Laterals 4/12

-Front Raises 3/12

-Incline Bench Press 3/15

-Cable Flyes 2/20

-Rear Delt Crossovers- 3/15

-Shrugs 4/15


Saturday- Arms

Close Grip Bench Press- 3/12

Skull Crushers- 4/12

Tricep Pushdowns- 3/12

Barbell Curls- 4/12

Alternating Dumbbell Curls 4/12

Preacher Curls 3/8-12

Chin Ups Super Set with Dips- 1/Failure

I do abs every other day
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