TweetSeated calf 70x18, x13, X11, x9, 45x12
Meadows rows 25x25, 50x12, 60x10, 60x10
Parallel grip seated cable rows 110x14, 121x11, 126x10, 126x11
Reverse grip pull down wide bar 110x12, 115x11, 115x9, 115x9
Behind the neck pull down kai style -121x12, 121x11, 121x11, 121x12
Dead shrugs (at the top of every dead you do 3 shrugs)45x7, 90x8, 135x4, 90x6
Shrug downs - vbar- 121x20, 143x19, 165x14
Shrug backs wide bar 121x12, 121x10, 121x10
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