Kamis, 28 Juli 2016

12 23 ME Upper

Pin press (3-board height)
  135 X 10
  225 X 5
  315 X 3
  365 X 1
  405 X 1
  455 X 1
  475 X 1

Close grip bench, feet elevated, + doubled mini bands
  135 X 12
  185 X 12
  225 X 8 X 3

Tate press
  45s X 12 
  55s X 10
  65s X 8 X 3

Seated hammer row, one arm at a time
  115 X 12 each arm
  160 X 10 each arm
  180 X 8 X 3 each arm

Front plate raise
  45 X 15 X 3

Face pull
  80 X 15 X 3

Dumbbell hammer curl
  40s X 12 X 4

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