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3/27/2014 3:19:02 PM - shelby
Back Training (Wednesday)

Per the design of John Meadows:

SEATED CABLE ROWS
warmups then 4 sets of 10 with a 1-second flex at contraction on all reps

DUMBBELL DEADSTOP ROWS
a few warmups then 4 hard sets of 8 on each side

HAMMER STRENGTH HIGH ROWS
4 sets of 16 reps on each side: did 12 on one side, then 12 on the other, then back to the first side for 4 more, then 4 more on the other side (4 rounds like this)

DUMBBELL PULLOVERS
3 sets of 12

DUMBBELL SHRUGS
3 sets of 12 with 2 second flexes

BANDED HYPERS
3 sets to failure




,
Shelby Starnes


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