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12/19/2010 9:53:04 AM - Ben Brand
Back and Bi's

Palms in lat pulls
4 sets x10

One arm dumbbell rows
90's 4 sets x10

Average band face pulls supered with light band high pulls
5 sets x10 of each

Reverse pad preacher dumbbell curls
60's 4 sets x10

Hammer curls
50's x10
60's x10
70's x10

Neck extension with average band
4 sets x20

I did this workout pretty quick I tried to keep my heart rate up by hitting the heavy and speed bag in between sets. It felt like about 50 degrees in my basement but I was actually sweating It was a good workout!




All I want for Chirstmas is a 700lb raw bench,
Ben Brand


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