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Tiemann Workout 7.21.2018

Warm up:

5 minute row

40 x 5 lb arm swings

10 x 5 lb arm circles

stretching

MMS set:

3 x @ 95 lbs

5 deadlift

5 upright row

5 hang clean

5 front squat

5 OH press

(left out back squat and good mornings, oh well)

Shoulders/Tri/Obliques:

3 x

12 corded shoulder extension

15 tricept pull downs

10 each @ 45 lbs Back/Oblique extensions (raises?)

Chest:

3x

12 DB bench 45/50/60

12 DB chest flys @ 25

12 DB’s together chest press @ 25

Lat/Abs:

3x

15 standing lat pull downs

10 incline abs w/ 45 lb plate

100 flutter kicks

 

 

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I used to swim a lot, now I run a lot.

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