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Tiemann Workout 12.23.2018


5 min row

40 arm raises

10 arm circles


(this has pretty much also just become a part of my warm up because I do it every damn time)


10 x standing DB curls 30/32.5/40

10 x DB OH Press

10 x DB Back fly’s



5 x YTWL’s @ 5

10 x back /oblique raises 50/55/60

8 x SA DB Row 50/55/60

10 x incline crunches @ 45


Ab set

Filed under: Tiemann

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

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