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12/3/2014 6:07:32 PM - Yessica Martinez
Dynamic bench with bands

1. Straight bar with mini red bands 9 x 3

2. Isometric incline dumbbell presses (alternating arms) 2 max reps

1 x 40
1 x 28

3. Bent over rows with the log 4 x 10
100 x 10
110 x 3 x 10

4. Joe Defranco pull aparts (demonstrated below) 3 x 15

5. Behind the head heavy overhead dumbbell extensions 3 x 15

6. Rope hammer curls 3 x death

35 reps x 1
40 reps x 1
30 reps x 1

Step on a mini band (close stance) and grab the band overhand. Front raise just below shoulder height and then pull apart without having it pull you down. Focuses on front and medial delts and traps (added a band to create more tension).

Defranco pull aparts

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Prepping for the APF-AAPF Orlando Barbell Florida State Meet - February 28, 2015




She believed she could, so she did.,
Yessica Martinez


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