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Old 12-09-2013, 07:15 AM   #1639
ravimolasaria
ravimolasaria
Wanted to be as strong as a polar bear ...
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Join Date: Feb 2012
Location: India
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Quote:
Originally Posted by LtL View Post
"Filler day" - Week 1

Light foam roll
Barbell rows
60kgs x 10 80kgs x 8 95kgs x 5 110kgs x 5 125kgs x 5 135kgs x 5

Lat pulldowns
Warmed up then did 3 sets of 8 going up a plate per set. Ended up 6 plates from the bottom of the stack

Dumbell shrugs
Slow with a hold at the top
40kgs per hand for 4 sets of 20

Cable triceps pushdowns with rope
5plates for 3 sets of 15, 1 set of 10

Superset with

Lateral raises
8kgs for 4 sets of 10 per arm

Rear delt rows on seated row machine
40kgs for 4 sets of 10
Very very strong rows big AL ... keep smashing the wts. buddy ...
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