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post #8 of (permalink) Old 04-11-2009, 09:45 PM Thread Starter
Scarecrow
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Join Date: Mar 2008
Location: Water-boarding some liberals...
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Friday - Week 1 / Day 3

Rotator Cuff
Shoulder Rotations - 3x12 at 15/15/15

Chest/Triceps
Bench Press - 2x3 @ 230, 2x2 @ 250 1x30 sec. Neg @ 275
Weighted Dips - 3x6 @ 60/65/70 (DB strapped to waist)

Trapezius
Barbell Shrugs - 3x8 @ 185/205/225

Core
Ab Rotations 3x12 @ 135/150/165

Note: Nothing special to speak of for this workout.

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