Gym Day
Back
T-Bar rows
6 x 8 x 180
hammer pulldown
4 x 10-12 x 320
low pully rows
4 x 7-9 x 290
wide grip pulldowns
4 x 8-10 x 225
Bi's
Machine curls
6 x 6-14 x down the stack
Seated D.B. Curls
4 x 6-10 x 55's
ab stuff
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S.F.W's Joker Style
Not Based on D.C.
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