IronGarm

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PostPosted: Fri Apr 21, 2017 6:56 am 
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Sergeant Commanding
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Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5732
20 April 2017

1. Chins
BW x 8 x 2 sets
BW x 7, 5

2. OA DB row
27 kg x 7
25 kg x 7
20 kg x 8 x 2 sets

3. Dumbbell pullover
15 kg x 10
20 kg x 10
20 kg x 12 x 2 sets

4. Barbell curl
30 kg x 10 x 2 sets

5. OA DB hammer curl
10 kg x 10 x 2 sets

6. Weighted leg raises
10 kg x 8 x 3 sets

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PostPosted: Sun Apr 23, 2017 7:14 am 
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Sergeant Commanding
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Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5732
1. Incline Bench
60 kg x 8 x 3 sets
50 kg x 8

2. OA DB bench press
20 kg x 8
16 kg x 10 x 2 sets

3. OA KB press
20 kg x 7 x 3 sets

4. OA DB lateral raise
8 kg x 8 x 2 sets

5. OA rear delt raise
8 kg x 10 x 2 sets

6. DB overhead triceps extension
23 kg x 8 x 2 sets

7. Scull crushers
30 kg x 10 x 2 sets

8. Weighted dips
BW x 10 x 2 sets

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