'145lbs per arm. One-arm bent over rows; compound muscle usage for targeting more of the body... Forearms, biceps, rear delts, lats, lower back, obliques... Followed by slower drop sets with more concentrated form. 15 week weight loss = -35lbs.'
Tags: back , day , lats , rows , ONE , Arm , bicep , pull , forearm
SEE ALSO: Stephan , runaway , 90 , Mixer , butt , commandos , nestle fitness , Q dance , exercise ball , booty workout
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