DB Seated Press
warms x 3, DS: 8 x 70-8 x 50, DS:8 x 70-8 x 50
Bar Shrugs
warms x 2, DS:8 x 385-8 x 285, DS:6 385-8 x 285-8 x 225
Superset
Front Raise w/Bar
12 x 40, 12 x 40, 12 x 40
=============================
Rear Lateral Raises
12 x 30, 12 x 30, 12 x 30
Glute/Ham Raises
12, 11, 10, 9
DB Leg Curls
warms x 1, DS:10 x 60-10 x 40, DS: 10 x 60-10 x 40
Cable Crunches
17 x 120, 15 x 140, 12 x 140, 10 x 140
SSC 35 Minutes
===========================
PM Cardio
Sprints Bike 30 Minutes
Friday, July 13, 2012
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