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Gym Day

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T-Bar Rows
4 x 8-9 x 160

Hammer Pulldown
1 x 12 x 270
3 x 9-10 x 360

Low Pully Rows
4 x 8-10 x 250-270

Wide Grip Pulldown
4 x 9-12 x 180-220

Bi's

Machine Curls
5 sets down the stack

Seated D,B, Curls (slow)
4 x 8-10 x 45's

Rope Curls
4 sets down the Stack

Added Tri's (Skipped Yesterday)

Rope Pulldowns
6 sets down the stack

CGBP
4 x 8-10 x 155

Abs Stuff

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S.F.W's Joker Style
Not Based on D.C.

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Gym Day

Shoulders

Smith Seated Press
4 x 6-8 x 230

Hammer Press
3 x 8+ 270

Upright Rows (pully)
4 x 10-12 x 120-150

D.B. side laterals
4 x 12 x 40's

Traps

Smith shrugs
3 x 8 x 450
3 x 6-7 x 520

D.B. Shrugs
5 x 10-16 x 105's-120's (down the rack)

Normally don't really do this much for shoulders, but just wanted to do a little mini blast