at Albany Strength, Albany, NY
warm up
Dumbell Rotators
Pull Ups - 2x6
Lat Pulldown Shrugs - 2x20
Tricep Pushdowns - 2x15
DE BP - 145+130lbs chain 2x3, 155+130lbs chain 4x3, 145+130lbs chain 2x3, 225+130lbs chain x1, 245+130lbs chain x1, 265+130lbs chain
Superset
Chest Supported Rows - 3 plates x10, then 60 reps over 5 sets doing as many as I cold each set
Rope Pushdowns - 6x20-12
Superset
Seated Dumbell Side Lateral - 3x15
Hammer Curls - 3x15
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