Building High-Performance Muscle™
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Robcecc's IBB Training Log
1
Level | Join Date: Feb 2012 | Location: | Posts: 15

SHOULDERS - MONDAY - SPECIALIZATION
04-07-2012, 11:51 AM

Activation Cluster
A
EXERCISE
SETS
REPS
SPEED
REST
Top-Half Seated Overhead Press from Pins
3
3 x 1
Max Force
10/90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
185
205
225
REPS
3
3
3
Force Spectrum Ramping
B
EXERCISE
SETS
REPS
SPEED
REST
High-Incline Bench Press
6
3
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
185
195
205
215
225
235
REPS
3
3
3
3
3
3
Ratchet Loading
C
EXERCISE
SETS
REPS
SPEED
REST
Push Press
7
1/3/X
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
135
135
155
155
175
175
135
REPS
1
3
1
3
1
3
8

Level | Join Date: Feb 2012 | Location: | Posts: 15

SHOULDERS - TUESDAY - FULL BODY
04-08-2012, 04:25 PM

Ratchet Loading
A1
EXERCISE
SETS
REPS
SPEED
REST
Leg Press
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
770
770
840
840
700
REPS
1
3
1
3
8
Ratchet Loading
A2
EXERCISE
SETS
REPS
SPEED
REST
Leg Curl
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
265
265
290
290
250
REPS
1
3
1
3
9
Ratchet Loading
B1
EXERCISE
SETS
REPS
SPEED
REST
Low-Incline Bench Press from Pins
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
245
245
265
265
225
REPS
1
3
1
3
8
Force Spectrum Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Seated Row
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
235
235
260
260
210
REPS
1
3
1
3
8
Force Spectrum Ramping
C1
EXERCISE
SETS
REPS
SPEED
REST
Triceps Extension from Pins
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
135
135
145
145
115
REPS
1
3
1
3
8
Force Spectrum Ramping
C2
EXERCISE
SETS
REPS
SPEED
REST
Preacher Curl
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
95
95
105
105
75
REPS
1
3
1
3
10

Level | Join Date: Feb 2012 | Location: | Posts: 15

SHOULDERS - WEDNESDAY - SPECIALIZATION
04-09-2012, 04:25 PM

Max Force Sets
A1
EXERCISE
SETS
REPS
SPEED
REST
Top-Half Seated Overhead Press from Pins
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
185
205
205
205
205
205
205
REPS
2
2
2
2
2
2
2
Max Force Sets
A2
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Lateral Raise
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
33
38
38
38
38
38
38
REPS
2
2
2
2
2
2
2
Max Force Sets
A3
EXERCISE
SETS
REPS
SPEED
REST
Push Press
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
135
145
145
145
145
145
145
REPS
2
2
2
2
2
2
2
Max Force Sets
A4
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Front Raise
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
26
33
33
33
33
33
33
REPS
2
2
2
2
2
2
2
Max Force Sets
B1
EXERCISE
SETS
REPS
SPEED
REST
High Power Pull
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
155
155
155
155
155
155
155
REPS
2
2
2
2
2
2
2
Max Force Sets
B2
EXERCISE
SETS
REPS
SPEED
REST
Low Power Pull
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
245
315
315
245
245
315
315
REPS
2
2
2
2
2
2
2
Max Force Sets
B3
EXERCISE
SETS
REPS
SPEED
REST
Upright Row
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
95
105
105
105
105
105
105
REPS
2
2
2
2
2
2
2
Max Force Sets
B4
EXERCISE
SETS
REPS
SPEED
REST
Face Pull
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
33
44
44
44
44
55
55
REPS
2
2
2
2
2
2
2

Level | Join Date: Feb 2012 | Location: | Posts: 15

SHOULDERS - FRIDAY - SPECIALIZATION
04-11-2012, 11:12 AM

Dynamic Preactivation
A1
EXERCISE
SETS
REPS
SPEED
REST
Push Press
4 - 6
3
Explosive
15
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
135
155
155
155
155
155
REPS
3
3
3
3
3*
3*
Capacity Ramping
A2
EXERCISE
SETS
REPS
SPEED
REST
Seated Dumbbell Overhead Press
4 - 6
3 - 5
Max Force
60
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
44
44
47
52
58
58
REPS
3
4
5
5
5*
5*
Dynamic Preactivation
B1
EXERCISE
SETS
REPS
SPEED
REST
Power Snatch
4 - 6
3
Explosive
15
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
95
115
115
115
115
115
REPS
3
3
3
3
3*
3*
Capacity Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Upright Row
4 - 6
3 - 5
Max Force
60
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
44
47
52
52
52
52
REPS
3
4
5
5
5*
5*

Level | Join Date: Feb 2012 | Location: | Posts: 15

SHOULDERS - SATURDAY - FULL BODY
04-12-2012, 11:18 AM

Force Spectrum Ramping
A1
EXERCISE
SETS
REPS
SPEED
REST
Sumo Deadlift
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
315
335
355
375
315
REPS
3
3
3
3
8
Force Spectrum Ramping
A2
EXERCISE
SETS
REPS
SPEED
REST
Leg Extension
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
220
262
287
312
287
REPS
3
3
3
3
10
Force Spectrum Ramping
B1
EXERCISE
SETS
REPS
SPEED
REST
Chin-Up
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
0
10
20
30
10
REPS
3
3
3
3
4
Force Spectrum Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Floor Fly
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
33
36
42
47
47
REPS
3
3
3
3
10
Ratchet Loading
C1
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Hammer Curl
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
66
66
80
80
55
REPS
1
3
1
3
10
Ratchet Loading
C2
EXERCISE
SETS
REPS
SPEED
REST
Decline Dumbbell Triceps Extension
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
55
55
57
57
47
REPS
1
3
1
3
10

Level | Join Date: Feb 2012 | Location: | Posts: 15

SHOULDERS - MONDAY - SPECIALIZATION
04-14-2012, 10:42 AM

Activation Cluster
A
EXERCISE
SETS
REPS
SPEED
REST
Top-Half Seated Overhead Press from Pins
3
3 x 1
Max Force
10/90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
245
265
275
REPS
3
3
3
Force Spectrum Ramping
B
EXERCISE
SETS
REPS
SPEED
REST
High-Incline Bench Press
6
3
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
225
235
205
215
225
235
REPS
3
2
3
3
3
3
Ratchet Loading
C
EXERCISE
SETS
REPS
SPEED
REST
Push Press
7
1/3/X
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
155
155
175
175
185
185
135
REPS
1
3
1
3
1
3
10

Level | Join Date: Feb 2012 | Location: | Posts: 15

SHOULDERS - TUESDAY - FULL BODY
04-15-2012, 04:12 PM

Ratchet Loading
A1
EXERCISE
SETS
REPS
SPEED
REST
Leg Press
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
800
800
850
850
720
REPS
1
3
1
3
13
Ratchet Loading
A2
EXERCISE
SETS
REPS
SPEED
REST
Leg Curl
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
276
276
301
301
231
REPS
1
3
1
3
15
Ratchet Loading
B1
EXERCISE
SETS
REPS
SPEED
REST
Low-Incline Bench Press from Pins
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
255
255
275
275
225
REPS
1
3
1
3
15
Force Spectrum Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Seated Row
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
260
260
285
285
210
REPS
3
3
3
3
14
Force Spectrum Ramping
C1
EXERCISE
SETS
REPS
SPEED
REST
Triceps Extension from Pins
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
145
155
165
165
135
REPS
3
3
3
3
12
Force Spectrum Ramping
C2
EXERCISE
SETS
REPS
SPEED
REST
Preacher Curl
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
85
105
115
115
90
REPS
3
3
3
3
8

Level | Join Date: Feb 2012 | Location: | Posts: 15

SHOULDERS - FRIDAY - SPECIALIZATION
04-18-2012, 04:06 PM

Dynamic Preactivation
A1
EXERCISE
SETS
REPS
SPEED
REST
Push Press
4 - 6
3
Explosive
15
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
155
175
185
185
185
185
REPS
3
3
3
3
3*
3*
Capacity Ramping
A2
EXERCISE
SETS
REPS
SPEED
REST
Seated Dumbbell Overhead Press
4 - 6
3 - 5
Max Force
60
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
52
57
80
80
80
80
REPS
3
4
5
5
5*
5*
Dynamic Preactivation
B1
EXERCISE
SETS
REPS
SPEED
REST
Power Snatch
4 - 6
3
Explosive
15
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
135
135
135
135
135
135
REPS
3
3
3
3
3*
3*
Capacity Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Upright Row
4 - 6
3 - 5
Max Force
60
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
52
52
52
52
52
52
REPS
3
4
5
5
5*
5*

Level | Join Date: Feb 2012 | Location: | Posts: 15

SHOULDERS - WEDNESDAY - SPECIALIZATION
04-18-2012, 04:15 PM

Max Force Sets
A1
EXERCISE
SETS
REPS
SPEED
REST
Top-Half Seated Overhead Press from Pins
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
205
225
245
245
245
245
245
REPS
2
2
2
2
2
2
2
Max Force Sets
A2
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Lateral Raise
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
42
46
46
36
36
36
36
REPS
2
2
2
2
2
2
2
Max Force Sets
A3
EXERCISE
SETS
REPS
SPEED
REST
Push Press
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
155
175
185
185
185
185
185
REPS
2
2
2
2
2
2
2
Max Force Sets
A4
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Front Raise
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
36
42
36
36
36
36
36
REPS
2
2
2
2
2
2
2
Max Force Sets
B1
EXERCISE
SETS
REPS
SPEED
REST
High Power Pull
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
155
165
165
165
165
165
165
REPS
2
2
2
2
2
2
2
Max Force Sets
B2
EXERCISE
SETS
REPS
SPEED
REST
Low Power Pull
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
315
315
315
315
315
315
315
REPS
2
2
2
2
2
2
2
Max Force Sets
B3
EXERCISE
SETS
REPS
SPEED
REST
Upright Row
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
115
135
135
135
135
135
135
REPS
2
2
2
2
2
2
2
Max Force Sets
B4
EXERCISE
SETS
REPS
SPEED
REST
Face Pull
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
84
105
126
126
126
126
126
REPS
2
2
2
2
2
2
2

Level | Join Date: Feb 2012 | Location: | Posts: 15

SHOULDERS - SATURDAY - FULL BODY
04-19-2012, 05:39 PM

Force Spectrum Ramping
A1
EXERCISE
SETS
REPS
SPEED
REST
Sumo Deadlift
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
365
385
405
425
335
REPS
3
3
3
3
9
Force Spectrum Ramping
A2
EXERCISE
SETS
REPS
SPEED
REST
Leg Extension
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
110+25
110+50
110+75
110+100
110+100
REPS
3
3
3
3
7
Force Spectrum Ramping
B1
EXERCISE
SETS
REPS
SPEED
REST
Chin-Up
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
10
20
25
35
0
REPS
3
3
3
2
5
Force Spectrum Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Floor Fly
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
42
46
52
56
46
REPS
3
3
3
3
12
Ratchet Loading
C1
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Hammer Curl
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
80
80
85
85
56
REPS
1
3
1
3
15
Ratchet Loading
C2
EXERCISE
SETS
REPS
SPEED
REST
Decline Dumbbell Triceps Extension
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
56
56
61
61
52
REPS
1
3
1
3
10

Level | Join Date: Feb 2012 | Location: | Posts: 15

BACK - MONDAY - SPECIALIZATION
04-21-2012, 10:47 AM

Activation Cluster
A
EXERCISE
SETS
REPS
SPEED
REST
Rack Pull from Pins 2" Below Knee
2
3 x 1
Max Force
10/90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
455
475
REPS
3
3
Force Spectrum Ramping
B
EXERCISE
SETS
REPS
SPEED
REST
Deadlift
6
3
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
275
295
315
335
355
375
REPS
3
3
3
3
3
3
Force Spectrum Ramping
C
EXERCISE
SETS
REPS
SPEED
REST
Medium-Grip Pull-Up
6
3
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
0
5
10
15
20
25
REPS
3
3
3
3
3
3
Force Spectrum Ramping
D
EXERCISE
SETS
REPS
SPEED
REST
Seated Row
7
3
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
210
235
245
255
265
275
220
REPS
3
3
3
3
3
3
17

Level | Join Date: Feb 2012 | Location: | Posts: 15

BACK - TUESDAY - FULL BODY
04-25-2012, 04:15 PM

Ratchet Loading
A1
EXERCISE
SETS
REPS
SPEED
REST
Single-Leg Leg Press
4
1/3
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
320
320
345
345
REPS
1
3
1
3
Ratchet Loading
A2
EXERCISE
SETS
REPS
SPEED
REST
Single-Leg Leg Curl
4
1/3
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
60
60
70
70
REPS
1
3
1
3
Ratchet Loading
B1
EXERCISE
SETS
REPS
SPEED
REST
Bench Press
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
295
295
315
315
275
REPS
1
3
1
3
13
Ratchet Loading
B2
EXERCISE
SETS
REPS
SPEED
REST
Standing Wide-Grip Barbell Curl
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
115
115
135
135
95
REPS
1
3
1
3
27
Force Spectrum Ramping
C1
EXERCISE
SETS
REPS
SPEED
REST
Medium-Grip Upright Row
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
95
115
135
145
110
REPS
3
3
3
3
20
Force Spectrum Ramping
C2
EXERCISE
SETS
REPS
SPEED
REST
Decline Triceps Extension
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
95
115
135
145
110
REPS
3
3
3
3
22

Level | Join Date: Feb 2012 | Location: | Posts: 15

BACK - WEDNESDAY - SPECIALIZATION
04-25-2012, 04:17 PM

Max Force Sets
A1
EXERCISE
SETS
REPS
SPEED
REST
Rack Pull from Pins 2" Below Knee
5
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
455
405
385
385
365
REPS
2
2
2
2
2
Max Force Sets
A2
EXERCISE
SETS
REPS
SPEED
REST
45-Degree Barbell Row
5
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
235
245
225
225
205
REPS
2
2
2
2
2
Max Force Sets
A3
EXERCISE
SETS
REPS
SPEED
REST
Deadlift
5
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
405
365
335
335
315
REPS
2
2
2
2
2
Max Force Sets
A4
EXERCISE
SETS
REPS
SPEED
REST
Seated Row
5
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
270
270
245
245
245
REPS
2
2
2
2
2
Max Force Sets
A5
EXERCISE
SETS
REPS
SPEED
REST
Medium-Grip Pull-Up
5
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
0
0
0
0
0
REPS
2
2
2
2
2

Level | Join Date: Feb 2012 | Location: | Posts: 15

BACK - FRIDAY - SPECIALIZATION
04-25-2012, 04:19 PM

Dynamic Preactivation
A1
EXERCISE
SETS
REPS
SPEED
REST
Power Clean from Hang
4 - 6
3
Explosive
15
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
155
175
175
175
175
155
REPS
3
3
3
3
3*
3*
Capacity Ramping
A2
EXERCISE
SETS
REPS
SPEED
REST
One-Arm Dumbbell Row
4 - 6
3 - 5
Max Force
60
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
100
125
100
100
100
75
REPS
3
4
5
5
5*
5*
Dynamic Preactivation
B1
EXERCISE
SETS
REPS
SPEED
REST
Medicine Ball Overhead Slam
4 - 6
3
Explosive
15
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
25
25
25
25
25
25
REPS
3
3
3
3
3*
3*
Capacity Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Pulldown
4 - 6
3 - 5
Max Force
60
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
235
235
235
235
235
235
REPS
3
4
5
5
5*
5*

Level | Join Date: Feb 2012 | Location: | Posts: 15

BACK - SATURDAY - FULL BODY
04-26-2012, 03:48 PM

Force Spectrum Ramping
A1
EXERCISE
SETS
REPS
SPEED
REST
Step-Up
4
3
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
57
57
80
80
REPS
3
3
3
3
Force Spectrum Ramping
A2
EXERCISE
SETS
REPS
SPEED
REST
Single-Leg Leg Extension
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
70k
80k
90k
100k
80k
REPS
3
3
3
3
12/12
Force Spectrum Ramping
B1
EXERCISE
SETS
REPS
SPEED
REST
Close-Grip Incline Press, Dead Start from Pins
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
185
205
225
245
185
REPS
3
3
3
3
15
Force Spectrum Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Restart Reverse Preacher Curl
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
55
75
85
95
65
REPS
3
3
3
3
17
Force Spectrum Ramping
C1
EXERCISE
SETS
REPS
SPEED
REST
Face Pull
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
40k
45k
50K
55K
45K
REPS
3
3
3
3
25
Ratchet Loading
C2
EXERCISE
SETS
REPS
SPEED
REST
Dip, from Dead Start at Bottom
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
25
35
45
55
25
REPS
3
3
3
3
25

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