7 sets 20 reps 40 lbs dual pull down machine, lat pull downs(sitting)
7 sets 20 reps 20 lbs dual pull down machine , straight arm pull downs(standing)
smith machine flat bench 4 sets 50 reps each 45lb plate on each side.
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7 sets 20 reps 40 lbs dual pull down machine, lat pull downs(sitting)
7 sets 20 reps 20 lbs dual pull down machine , straight arm pull downs(standing)
smith machine flat bench 4 sets 50 reps each 45lb plate on each side.