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Old 07-12-2011, 01:26 PM   #7
douglas bias
New Member
 
Join Date: Jul 2011
Posts: 9
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ARMS

July 12, 2011

PULL UPS
2 sets of 10

SKULL CRUSHERS
60x15
70x15
80x10

HAMMER CURLS
30X15
35X12
35X10

CABLE TRIANGLE PULL DOWNS
50X20
65X15
72.5X10

STRAIGHT BAR CABLE CURLS
30X15
35X12
42.5X10

CARDIO
5 QUARTER MILE SPRINTS ANYWHERE FROM 8.5MPH TO 10.0MPH
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