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|8/16/2012 11:08:52 AM -
* several warm up sets of 10-15 reps
* 4 work sets with 15 reps on the pushdowns and 8 for curls
Single Arm 3" Cable Grenade Ball™ Pushdowns
* several warm up sets of 12 reps
* 4 work sets of 10 reps
Reverse Grip Pushdowns
* several warm up sets of 12
* 4 work sets with 10 on the pushdowns and 8 for the curls.
Notes: The diet part of all this sucks but I'm getting used to it.
Here is a video that is awesome and cracked me up at the same time.
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