Iso Front Military Press
warms x 3
8 x 230
7 x 250
4 x 260
Seated Side Laterals
warms x 1
10 x 32.5
9 x 35
Drop Set
6 x 37.5 - 10 x 20
Superset
Berbell Front Raises
warms x 1
12 x 80
12 x 80
--------------------
Rear Bench Rows (Machine)
warms x 1
12 x 225
12 x 225
Barbell Curls
warms x 2
6 x 105
6 x 110
5 x 115
Rope Curls
warms x 1
10 x 170
10 x 170
9 x 175
Concentrated Curls
12 x 45
10 x 45
Steady State Cardio 30 Minutes
Friday, December 24, 2010
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