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Old 09-26-2011, 11:38 PM
sniper300c sniper300c is offline
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Join Date: Apr 2011
Posts: 475
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chest
decline barbell press
8reps@ 45kg, 8reps@ 65kg, 8reps@80kg

incline dumbell bence press
8reps@30kg, 8reps@35kg

2sets of 8reps bodyweight dips

Pec dec
8reps@ 56 kg, 8reps@ 88kg

chest press machine
8reps@20kg, 8reps@40kg

Triceps
seated machine tricep press
8reps@ 45kg, 8reps@ 70kg, 8reps@ 81kg,

V bar cable pulldown
8reps@ 60kg, 8reps@ 80kg

rope cable pulldown
8reps@ 20kg, 8reps@ 50kg (pb)

then home for a shake
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