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Old 11-12-2013, 01:13 PM   #6
trig2
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monday chest biceps forearms.


bench press 4 sets 5 reps

incline bench press 4 sets 8reps


cable cross over 4 sets 10 reps

decline 3 sets 8 reps



biceps curls 3 sets 8 reps

dumbbell curls 3 sets 8reps

preacher curls 3 sets 10 reps

reverse curls 3sets 8 reps

wrist curls 3sets 12 reps




Tuesday legs abs


squats 5 sets 5 reps

leg curls 4 sets 8 reps


standing calf raise 4 sets 8 reps



sit ups 3 sets 25 reps


high pulley crunches 3 sets 25 reps




Thursday shoulders traps triceps


barbell press 4 sets 8 reps

dumbbell front raise 4 sets 8 reps

dumbbell lateral raise 4 sets 8 reps

dumbbell reverse fly 4 sets 8 reps

dumbbell shrug 5 8 reps

tricep pull down 4 sets 8 reps


close grip bench press 3 sets 8 reps

skull crusher 3 8 reps



Friday back

dead lift 3 sets 8 reps


pull down 3 sets 8 reps



cable row 4 sets 10 reps



bend over rows 3 sets 8 reps
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