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a guest May 16th, 2018 79 Never
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  1. Push
  2.  
  3. Bench Press - 5x5
  4. Dumbbell Seated Overhead Press - 4x(8-10)
  5.     (OR DSOP 2x10 and Arnold Press 2x10)
  6. Cable Crossover Flyes - 5x10
  7. Lateral Raises - 3x10
  8. Triceps - 5 sets of 10 reps, I usually split between tricep pulley pushdown and tricep pulley extension
  9.  
  10. Pull
  11.  
  12. Seated Horizontal Row (Machine) - 4x10
  13. Pull-Ups (assisted on machine, medium grip) - 3x10
  14. Bent-Over Row (on bench) - 3x10
  15. Lat Pulldown (medium grip) - 3x10
  16. Face Pulls - 3x10
  17. Shrugs - 3x10 (I skip these a lot if I'm tired)
  18. Biceps - 6 sets of 10 reps, usually split between concentration curls and hammer curls
  19.  
  20. Legs
  21.  
  22. Squats - 5x5
  23. Deadlifts - 5x5
  24. Leg Press (I use horizontal machine, not angled machine) - 5x10
  25. Calf Press (on leg press machine) - 4x20
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