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Workout 1 Arms

Cable Chest fly 30 lbs – (4 sets of 10 reps)

Bench Press 55 lbs (5 lb plates) (4 sets of 10 reps)

Push Ups on bench or bar (4 sets of 10 reps)

Seated cable row 50 lbs (4 sets of 10 reps)

Bent over plate row (2x 25 lb plates) (4 sets of 10 reps)

Barbell curl 20 lbs (4 sets of 10 reps)

Chest Press (machine by the stairstepper) 55lbs, 10 reps then 25 lbs 10 reps. 3 times.  2 sets

Lat Pulldown (NOT cable machine) 1 time below….

LBS:       40 / 55 / 70 / 85 / 85 / 70 / 55 / 40 /

Weight: 20 / 15 / 10 / 5 /   5  / 10 / 15 / 20 /

Tricep Pressdown lbs??

Lateral Shoulder Raise 10 lbs (5 lb plates, arms straight out, turn pinky’s up at top) 3 sets of 20

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