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    GetstrengthGetstrength
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    Floor Press Max Effort (min 8 sets) *max weight
    Chains Pin Lock out Top Pin 3 warm up sets plus 6 top sets 5 reps (10 sec Rest)
    Tricep Ext 7 x 8 (10se rest) – D.B pass ears
    Band Pushdowns 3 x 20
    D.B Rotation 4 x 12 reps
    Heavy Seated Rows 5 x 8,7,6,5,4,3 *max weight

    Main focus of the workout, was triceps and some shoulder rotation work.

    Cheers
    Steve Thompson

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