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Old 09-10-2012, 02:12 PM   #54
Muscletrainerdh
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Join Date: Sep 2011
Location: New Castle, PA
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Fav Exercise: DB Step Ups.. LOL:)
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Monday, September 3, 2012 - SHFL Workout 4

18 Min Block

1A) DB Step Ups 25 x 8, 25 x 8, 25 x 8, 25 x 8
1B) Bent Over DB Rows 30 x 8, 30 x 8, 30 x 8, 30 x 8
1C) BB Rollout 8,8,8,8
1D)Steep Incline DB Press 50 x 8, 50 x 8, 50 x 8, 50 x 8
1E) 2 Leg Hip Raise (Feet On Bench) 8, 8, 8, 8
1F) Jumping Jacks 8, 8, 8, 8

12 Min Block

2A)Mountain Jumpers 12, 12, 12
2B) Underhand Inverted Rows 12, 12, 12
2C) Close Grip Push Ups 12, 12, 12
2D) Overhead DB Tricep Extension 30 x 12, 30 x 12, 30 x12
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