DAY 109 BACK//LEGS//CALVES // DAY 62 CUTTING CYCLE // DAY 37 DERMATHERM TARGET
by admin on jan.18, 2010, under Workouts
First workout - BACK
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**Back**
********
- pull downs: 20//15//12//10//10
biset
- rowing barbell supination: 20//15//12//12//12
- horizontal pulley rowing: 20//15//15//15//15
- front pull downs close grip: 15//12//12//12//12
———————————————-
Second workout – QUADS, HAMSTRINGS AND ABS
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**Quads**
*********
- leg extensions: 20//15//15//15//15
- hack squat: 15//12//12//12//12
- press 45°: 20//15//15//15//15
- plate loaded squat press: 15//12//12//12//12
*************
**Hamstrings**
*************
- dumbbell dead lift on the step: 20//15//12//10//10
- lying curl: 12//10//8//8
*******
**Abs**
*******
- crunches: 25//20//20//20
- leg raises on inclined bench: 25//20//15//15//15
- cable crunches: 25//20//20//20
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