49 BPM 228.5 Before workout 227.0 After workout 39 3/4" Waist
8 Minute Stretch 8 Minute Abs 8 Minute Arms 9:17 Warm up Bench (205*3) 9:27 1 2 3 Bench (155*5) 9:34 1 2 3 4 5 Bench (115*8) 9:41 1 2 3 4 5 6 7 8 9:55 5 Pull-ups Bench (185*5) 9:59 1 2 3 Bench (145*8) 10:06 1 2 3 4 5 10:17 Bench (95*12) Curls (10*25) 1+1 2+1 3+1 4+1 5 6 7 8 1 2 3 4 5 6 7 8 9 10 10:45
10:06 Fly's (25*10) 1 2 3 4 5 6 7 8 9 10 10:27 Chest Press (25*25) 1 2 3 4 10:39 Curls (5*25) 1 2 10:41 Bench (95*10) 1 2 3 10:57 Bench (135*5) 1 2 3 10:52 Bench (205*2) 1 10:57 Bench (135*5) 1 2 3 11:01 Bench (95*10) 1 2 3 11:07
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