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  1. #1
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    Thumbs up Aggressive Perfector Journal

    Hello all.

    Male
    195 lbs
    5' 10"
    49 years old

    I have been lifting for many years on and off since I was a teenager. Been lifting for about a year and half steady now.

    A bit like an information and knowledge sponge. I know a lot but obviously not everything.

    Love to share info and knowledge. Love to help people. Love to learn new stuff.

    Was a soccer player at ASU and used to use some very state of the art equipment that they had then at their gym in the 90's.

    Now days I just lift at home. I do have quite a bit of equipment but still need cables and a power tower.

    Not exactly new to the forum, but when I first joined I tore my serratus anterior muscle and was out for 6 weeks.

    I am fully recovered and serratus is strong.

    Will post my first workout tomorrow.

    If you follow and support me, I will do the same.

    Hope this is a place where we are encouraged to teach, learn, and grow.

    Let's do this!
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  2. #2
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    Monday - Chest and Triceps

    Dumbbell Renegade Row - Compound - Pull - (10) - Triceps Brachii (Lateral Head and Medial Head), Pectoralis Major, Latissimus Dorsi, Biceps Brachii, Trapezius (Middle), Trapezius (Lower), Teres Major, Teres Minor, Deltoid (Anterior), Rectus Abdominis
    75.0 lbs - 2 x 10

    Dumbbell Squeeze Press - chest warmup
    75.0 lbs - 2 x 10

    Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
    120.0 lbs - 3 x 10

    Dumbbell Incline Bench Press - Compound - Push - (3) - Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
    80.0 lbs - 2 x 10

    Dumbbell Decline Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
    70.0 lbs - 2 x 10

    Dumbbell Chest Fly - Isolated - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Biceps Brachii (Short Head)
    50.0 lbs - 2 x 10

    Dumbbell Pullover - Isolated - Push - (8) - Pectoralis Major (Sternal), Latissimus Dorsi, Teres Major, Triceps (Long Head), Deltoid (Posterior), Pectoralis Minor, Rhomboids, Levator Scapulae
    50.0 lbs - 2 x 10

    EZ Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
    60.0 lbs - 3 x 10
    Last edited by Zeke2112; 11-25-2020 at 03:07 PM.
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    Wednesday - Back and Biceps

    Barbell Twist - Compound - Push - warmup
    15.0 lbs - 5 minutes

    Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
    120.0 lbs - 3 x 10

    Trap Bar Shrug With 5 Second Hold - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
    120.0 lbs - 1 x 10

    Barbell Rear Delt Row - Compound - Pull - (9) - Deltoid (Posterior), Infraspinatus, Teres Minor, Deltoid (Lateral), Trapezius (Middle), Trapezius (Lower), Rhomboids, Brachialis, Brachioradialis
    80.0 lbs - 2 x 10

    Dumbbell Incline Curl - Isolated - Pull - (3) - Biceps Brachii, Brachialis, Brachioradialis
    50.0 lbs - 2 x 10

    Dumbbell Preacher Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
    50.0 lbs - 2 x 10

    Dumbbell Hammer Curl - Isolated - Pull - (3) - Brachioradialis, Brachialis, Biceps Brachii
    50.0 lbs - 2 x 10

    Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
    15.0 lbs - 1 x 10

    Weighted Lateral Neck Flexion - Isolated - Pull - Sternocleidomastoid, Splenius, Erector Spinae, Levator Scapulae, Trapezius (Upper)
    10.0 lbs - 1 x 10
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  4. #4
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    Friday - Legs

    Dumbbell Overhead Swing - Compound - Pull - Warm Up
    50.0 lbs - 1 x 10

    Barbell Hip Thrust - Isolated - Push - (2) - Gluteus Maximus, Quadriceps - Warm Up
    50.0 lbs - 1 x 25

    Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
    120.0 lbs - 3 x 10

    Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
    120.0 lbs - 3 x 10

    Landmine Sumo Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
    120.0 lbs - 2 x 10

    Landmine Split Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
    60.0 lbs - 2 x 10

    Dumbbell Straight Leg Deadlift - Compound - Pull - Erector Spinae, Hamstrings, Gluteus Maximus, Adductor Magnus
    60.0 lbs - 2 x 10

    Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
    40.0 lbs - 1 x 25

    Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
    12.5 lbs - 1 x 25
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  5. #5
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    Monday - 11-30-20

    Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
    122.5 lbs - 3 x 10

    Dumbbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
    70.0 lbs - 1 x 10

    Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
    122.5 lbs - 3 x 10

    Dumbbell Incline Bench Press - Compound - Push - (3) - Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
    70.0 lbs - 2 x 10

    Dumbbell Decline Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
    60.0 lbs - 2 x 10

    Dumbbell Chest Fly - Isolated - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Biceps Brachii (Short Head)
    50.0 lbs - 2 x 10

    Dumbbell Pullover - Isolated - Push - (8) - Pectoralis Major (Sternal), Latissimus Dorsi, Teres Major, Triceps (Long Head), Deltoid (Posterior), Pectoralis Minor, Rhomboids, Levator Scapulae
    45.0 lbs - 2 x 10

    EZ Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
    60.0 lbs - 2 x 10

    Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
    15.0 lbs - 1 x 25
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  6. #6
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    Friday - 12-04-20

    Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
    122.5 lbs - 3 x 10

    Trap Bar Shrug With 5 Second Hold - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
    122.5 lbs - 2 x 10

    Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
    122.5 lbs - 3 x 10

    Barbell Rear Delt Row - Compound - Pull - (9) - Deltoid (Posterior), Infraspinatus, Teres Minor, Deltoid (Lateral), Trapezius (Middle), Trapezius (Lower), Rhomboids, Brachialis, Brachioradialis
    80.0 lbs - 2 x 10

    Dumbbell Concentration Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
    50.0 lbs - 2 x 10

    Dumbbell Full Can Lateral Raise - Isolated - Pull - Supraspinatus, Deltoid (Lateral), Deltoid (Anterior), Trapezius (Middle), Trapezius (Lower), Serratus Anterior
    40.0 lbs - 2 x 10

    Dumbbell Reverse Fly - Isolated - Pull - (7) - Deltoid (Posterior), Infraspinatus, Teres Minor, Deltoid (Lateral), Trapezius (Middle), Trapezius (Lower), Rhomboids
    40.0 lbs - 2 x 10

    Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
    40.0 lbs - 1 x 25

    Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
    15.0 lbs - 1 x 10
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  7. #7
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    Monday - 12-07-20

    Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
    125.0 lbs - 3 x 10

    Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
    125.0 lbs - 3 x 10

    Landmine Shoulder Press - Compound - Push - (7) - Deltoid (Anterior), Pectoralis Major (Clavicular), Supraspinatus, Triceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations)
    100.0 lbs - 3 x 10

    EZ Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
    60.0 lbs - 3 x 10

    Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
    15.0 lbs - 1 x 25
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  8. #8
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    Friday 12-11-20

    Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
    125.0 lbs - 3 x 10

    Trap Bar Shrug With 3 Second Hold - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
    125.0 lbs - 3 x 10

    Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
    100.0 lbs - 3 x 10

    Dumbbell Concentration Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
    60.0 lbs - 3 x 10

    Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
    40.0 lbs - 1 x 25

    Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
    15.0 lbs - 1 x 10
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  9. #9
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    Monday - 12-14-20

    Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
    127.5 lbs - 3 x 10

    Trap Bar Shrug With 3 Second Hold - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
    127.5 lbs - 3 x 10

    Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
    102.5 lbs - 3 x 10

    Dumbbell Concentration Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
    65.0 lbs - 3 x 10

    Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
    42.5 lbs - 1 x 25

    Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
    16.25 lbs - 1 x 10
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    Thursday - 12-17-20

    Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
    127.5 lbs - 3 x 10

    Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
    127.5 lbs - 3 x 10

    Landmine Shoulder Press - Compound - Push - (7) - Deltoid (Anterior), Pectoralis Major (Clavicular), Supraspinatus, Triceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations)
    102.5 lbs - 3 x 10

    EZ Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
    65.0 lbs - 3 x 10

    Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
    17.5 lbs - 1 x 25
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  11. #11
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    Monday - 12-21-20

    Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
    130.0 lbs - 3 x 10

    Trap Bar Shrug - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
    130.0 lbs - 3 x 10

    Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
    105.0 lbs - 3 x 10

    Dumbbell Concentration Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
    65.0 lbs - 3 x 10

    Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
    45.0 lbs - 1 x 25

    Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
    17.5 lbs - 1 x 10
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    Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
    130.0 lbs - 3 x 10

    Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
    130.0 lbs - 3 x 10

    Landmine Shoulder Press - Compound - Push - (7) - Deltoid (Anterior), Pectoralis Major (Clavicular), Supraspinatus, Triceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations)
    105.0 lbs - 3 x 10

    Hammer Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
    65.0 lbs - 3 x 10

    Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
    17.5 lbs - 1 x 25


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    Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
    125.0 lbs - 3 x 10

    Trap Bar Shrug - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
    125.0 lbs - 2 x 10

    Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
    100.0 lbs - 3 x 10

    Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
    50.0 lbs - 2 x 10

    Dumbbell Concentration Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
    50.0 lbs - 2 x 10

    Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
    20.0 lbs - 1 x 10
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    Wednesday - 12-30-20

    Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
    125.0 lbs - 3 x 10

    Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
    125.0 lbs - 3 x 10

    Landmine Shoulder Press - Compound - Push - (7) - Deltoid (Anterior), Pectoralis Major (Clavicular), Supraspinatus, Triceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations)
    100.0 lbs - 3 x 10

    Hammer Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
    50.0 lbs - 3 x 10

    Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
    20.0 lbs - 1 x 25
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  15. #15
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    Monday - 01-04-21

    Trap Bar Deadlift With Shrug - 145.0 lbs - 3 x 6
    Barbell Pendlay Row - 115.0 lbs - 3 x 6
    Dumbbell Kroc Row - 85.0 lbs (42.5 lbs each arm) - 3 x 6
    Dumbbell Incline Curl - 60.0 lbs (30.0 lbs each arm) - 3 x 6
    Weighted Neck Harness Extension - 25.0 lbs - 1 x 6
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  16. #16
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    Wednesday - 01-06-21

    Barbell Bench Press - 145.0 lbs - 3 x 6
    Barbell Military Press - 75.0 lbs - 3 x 6
    Barbell Incline Bench Press - 95.0 lbs - 3 x 6
    Barbell Decline Triceps Extension - 70.0 lbs - 3 x 6
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  17. #17
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    Friday - 01-08-21

    Barbell Squat - 145.0 lbs - 3 x 6
    Leg Curl - 60.0 lbs - 3 x 6
    Dumbbell Bulgarian Split Squat - 42.5 lbs - 3 x 6
    Dumbbell Calf Raise - 42.5 lbs - 1 x 6
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  18. #18
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    Monday - 01-11-21

    Barbell Bench Press - 135.0 lbs - 3 x 9
    Barbell Decline Bench Press - 80.0 lbs - 3 x 9
    Barbell Behind Neck Press - 65.0 lbs - 3 x 9
    Barbell Decline Triceps Extension - 65.0 lbs - 3 x 9
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  19. #19
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    Thursday - 01-14-21

    Barbell Pendlay Row - 105.0 lbs - 3 x 9
    Barbell Shrug - 105.0 lbs - 3 x 9
    Barbell Curl - 65.0 lbs - 3 x 9
    Barbell Behind Back Raise - 65.0 lbs - 3 x 9
    Standing Dumbbell Rear Delt Fly - 65.0 lbs - 3 x 9
    Seated Dumbbell Shrug Row - 65.0 lbs - 3 x 9
    Weighted Neck Harness Extension - 22.5 lbs - 1 x 9
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