DB Bench Press
60sx8
75sx8
85sx5
95sx5
Neutral Pulldown
160x8
180x8
200x8
Cable Fly
32.5x8
42.5x8
45x8
Cable Row
140x8
160x8
160x8
Overhead Rope Extension - forget weights
DB Rotating Curl - 35sx8, 40sx8, 45sx8
I wasn't expecting much because the day prior I spent 2 hours after my workout helping my brother use a post hole digger, if anyone has any experience with these.....they suck, that is all I will say. The bench press felt really good actually.
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