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Old Yesterday, 12:58 AM   #16
Dawgpound_Hank
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Quote:
Originally Posted by water43 View Post
great arm wo.....I can really use that one , I need a printer so I can print dpg wo's there imo great , I used a couple last year well I,m still using them so i'll print em all if I can get them printed somehow...dph do you do just one muscle group a day ?.....BTW my genetics suk
I list the muscle group(s) I work for the day at the top of each post. Sometimes I might hit arms with chest
depending on how many workouts I can get in that week. These days I always hit shoulders after back bcoz all the stretching loosens up the shoulders well before hitting them, resulting in much less shoulder pain.
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Old Today, 12:13 AM   #17
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2-21-18

Back & shoulders

Wide grip pulldown - 100 x 20, 130 x 12, 180 x 10, 200 x 15, 220 x 10
Tbar row - 3p x 15, 4p x 12, 5p x 9
Vbar pulldown - 160 x 12, 180 x 10, 120 x 20

Smith press - 65 x 20, 135 x 15, 185 x 12, dropset (215 x 5, 185 x 9, 135 x 14)
DB side lateral - 30's x 20, 40's x 15, dropset (45's x 10, 35's x 8, 25's x 10)
Smith shrugs - 225 x 20, 315 x 18, 365 x 12
Db shrugs - 100's x 2 x 15-20

Hyperextensions - 2 x 25-30 bdwt
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Old Today, 12:25 AM   #18
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2-19-18

LEGS

leg press:
2P (plates) x 30
4P x 20
6P x 20
8P x 20
10P x 15

Hacks:
225 x 15, 275 x 12, 315 x 10 x 2

leg extension:
120 x 25
160 x 20
drop set - 170 x 15, 130 x 8, 100 x 10

lying leg curl:
100 x 15
140x 12
drop set - 160 x 7, 130 x 8, 100 x 8

seated leg curl - 75 x 15, 100 x 12 x 2

calf press on leg press:
4 x 15-20 + burns, 4-5P
standing calf raise - 3 x 15-20 + burns, 250-300
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