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1-12-12
Rage Pre, Lava Post, Omega, Pak, Flex
All reps full extension, and full contraction, very slow reps
Biceps
Curl Machine
Drop Set 60-20x4 reps
Seated Preacher
2x6x50
2x6x25
DB hammers
2x7x30
DB Concentration
2x7x30
Straight Bar
2x8x45
Calves
Standing Calf Raises
4x65xBW
Supersetted with
Standing Calf Raises Machine
4x20x100+BW
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Lightnin'