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Old 07-19-2017, 07:42 AM   #1321
Joshua Williams
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Re: JDub - Killing my softness

39 / 215 / 2267

EXERCISE Set #1 Set #2 Set #3
Cardio+Warm-up:+Treadmill+jog;+15+minutes,+55-60% X XX XX
Warm-up superset: XX XX XX
Supine Two-Arm Overhead Throw: 1 set of 12 reps XX XX
Plank: 1 set for 30-60 seconds XX XX
Triset: XX XX XX
Dumbbell Shoulder Press: 3 sets of 15, 12, 10 reps 45x15 50x12 55x10
Dumbbell Lateral Raise: 3 sets of 15, 12, 10 reps 25x15 30x12 35x10
Dumbbell Rear Delt Flye: 3 sets of 15, 12, 10 reps 12x15 15x12 15x10
Superset: XX XX XX
Arnold Press: 3 sets of 15, 12, 10 reps 25x15 35x12 45x10
Face Pull: 3 sets of 15, 12, 10 reps 50x15 70x12 90x10
Triset: XX XX XX
Weighted Crunch: 3 sets of 15, 12, 10 reps 20x15 40x12 60x
Calf Press: 3 sets of 15, 12, 10 reps 230x15 250x12 250x
Seated Calf Raise: 3 sets of 15, 12, 10 reps 90x15, 90x12,
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Old 07-19-2017, 07:43 AM   #1322
Joshua Williams
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Join Date: Oct 2007
Location: Burlington  Kentucky
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Re: JDub - Killing my softness

39 / 215 / 2268

XXXXXX Barbell Curls (wide grip): 3 sets of 15, 12, 10 reps 70x15, 70x12, 80x10 Standing One-Arm Dumbbell Triceps Extensions: 3 sets of 15, 12, 10 reps 30x15, 35x12 40x10

Superset: XXXXXX Incline Dumbbell Curls: 3 sets of 15, 12, 10 reps 25x15, 30x12, 35x10
Single-Arm Cable Push-Downs: 3 sets of 15, 12, 10 reps 60x15, 80x12, 90x10

Triset: XXXXXX Reverse EZ-Bar Curls: 3 sets of 15, 12, 10 reps 45x15, 50x12, 55x
EZ-Bar Skullcrushers: 3 sets of 15, 12, 10 reps 45x15, 50x12, 55x10
Standing Kickbacks: 3 sets of 15, 12, 10 reps 15x15 15x12 20x10
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Old Yesterday, 10:15 AM   #1323
Joshua Williams
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Location: Burlington  Kentucky
Posts: 1,323
Re: JDub - Killing my softness

39 / 215 / 2269

EXERCISE Set #1 Set #2 Set #3
Cardio+Warm-up:+Treadmill+jog;+15+minutes,+55-60% X XX XX
Warm-up superset: XX XX XX
Dumbbell Step-up with Knee Raise: 1 set of 12 reps (each leg) XX XX
Dumbbell Romanian Deadlift: 1 set of 20 reps XX XX
Superset: XX XX XX
Leg Press: 3 sets of 15, 12, 10 reps 360x15 410x12 460 x 10
Dumbbell Stiff-legged Deadlift: 3 sets of 15, 12, 10 reps 35'sx15 40 x 12 40'sx10
Superset: XX XX XX
Leg Extension: 3 sets of 15, 12, 10 reps 120 x 120x12 140x
Seated Leg Curl: 3 sets of 15, 12, 10 reps 100 x 100x12 110x
Triset: XX XX XX
Alternating Dumbbell Lunge: 3 sets of 15, 12, 10 reps 25x 15 25x 12 30 x 10
Standing Calf Raise: 3 sets of 15, 12, 10 reps 200 x 15 250x 12 270 x 10
Seated Calf Raise: 3 sets of 15, 12, 10 reps 45x15, 90x12, 115 x 10
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