Derek Program H 2011
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Weighted Pull UpsShoulder PressSquatDeadliftArnold PressBox Jumps
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Close Lat PulldownUpright RowLeg PressCable RowBand Smith MPDB Lunges
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Cybex PulldownSeated LateralsStep UpsSwimDB RowShrugsProne Leg Curl
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Barbell RowDB Rear LateralsLeg ExtensionT Bar RowLying LateralsSeated Leg Curl
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Cross Body Cable CurlScott CurlRDL
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Bench TucksRocking ChairsSide Hip LiftsPlank
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Bar TwistsRussian Twists
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Band Rack Inc BenchDB CurlSmith Calf PressBench PressPreacher CurlSmith Calf Press
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DB Incline BenchSkull CrushersSeated Calf PressClapper PushupsIncline CurlSeated Calf Press
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Guillotine PressBarbell Band CurlLeg Press Calf FST7Foam RollSmith Decline PressHammer CurlLeg Press Calf FST7
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Band DB Inc FlySt. Arm PulldownDB PulloverDB Extension
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Cable PushdownConcentration CurlsPec DeckBench Dips
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Crunches, feet upIncline Leg LiftsBicycle CrunchesSeated Calf PressSide Hip LiftsSlant Oblique Twists
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Twist Crunches
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