Sunday Gym
Back
assisted pullups
5 x 5-9
T bar rows
4 x 150 x 7-11
Hammer Pulldown
4 x 9-11 x 275-350
wide grip pulldown
4 x6-15 x 140-225(down the stack)
Abs
Bi's
Curl Mach
5 x 6-12 x 75-140
Seated d.b. curls
4 x 10 x 45
cable curl
3 x 12 x 180
Abs again
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S.F.W's Joker Style
Not Based on D.C.
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