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This is what i did last time:
5/1/2009 - Monday
Pec fly - (60kg) 9,6,5,4,3
Vertical press - (70kg) 6,5,5,5,4
Assisted rows - (100kg) 6,4,5,4,4
Lat pulldowns - (80kg) 6,6,6,5,5
10mins stationary bike
I was think of doing:
Lat pulldown (cable)
assisted rows (machine)
dumb-bell rows
flat...