Iso Shoulder Press
warms x 3
8 x 240
8 x 260
7 x 270
Seated Side Lateral Raises
warms x 1
10 x 30
10 x 30
10 x 30
Superset
Barbell Front Raises
warms x 1
12 x 70
12 x 70
-------------
Rear Bench Rows (Machine)
warms x 1
12 x 150
12 x 210
Barbell Curls
warms x 2
6 x 110
6 x 115
5 x 115
Rope Curls
warms x 1
10 x 170
10 x 175
8 x 180
Concentrated Curls
12 x 35
12 x 40
Steady State Cardio 15 Minutes
Monday, December 13, 2010
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