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11/1/2010 8:21:20 PM - Ben Brand
Speed Bench

speed bench
barx20
added 150lb chain
x10
135 x10
225 x3
275 3 sets x3
295 3 sets x3
315 3 sets x3

Flat dumbbell press
160sx15
185sx3x10

Overhead dumbbell press superset side raise
50s and 70s 2x10
60s and 90s 2x10

Tri pushdown w/ light and mm bands doubled over the rack
4x12

shrug machine
6 plates 2 sets x20




3 weeks out... can't wiat!!!!,
Ben Brand


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