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Old 01-08-2012, 08:10 PM   #97
Ricardo Costa
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Join Date: May 2007
Posts: 87
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Speed Bench
Friday 1-6-12

Mobility Warm up

Speed Bench w/ Monster Minis
bar x 10 - 3 sets
145 x 3 close 3 sets
165 x 3 med 3 sets
185 x 3 wide 3 sets

Rack lock outs w/Monster Minis
315 x 6
405 x 3
405 x 3
315 x10

Rollback Tri Ext (L. Simmons style with 15 seconds between sets)
5 sets of 10

Pec Deck
3 sets

Side Raise
4 sets

Dips
2 sets to failure

Great work starting to feel it!

~Costa~
If I can't do it, it can't be done!
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