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It's time to JACK your bench up!

6/21/2012 5:31:17 PM -


Dumbbell Curls - 10 reps
Fat Grip Extremes Rope Pushdowns - 12 reps
Barbell Curls with Grip4orce Stiff - 8 reps
Seated Tricep Machine - to failure

* 2 warm up sets
* 3 rounds


Hammer Curls - 10 reps
Pronate Fat Grip Extreme Kick Backs - 10 reps
Reverse Curls - 10 reps
Grenade Chain Extensions - 10 reps

* 1 warm up set
* 3 rounds


elitefts™ Pro Mini Band Tricep Extensions
* 3 bands to failure
* 2 bands to failure
* 1 band to failure
* no rest - one set.

Dave Tate

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