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Workout 2 Arms

Bench press and seated row. Do one set each back and forth with a short rest between

Bench Press: start with bar, add 5lbs ea side ea time

45lbs (bar) 15 reps

55lbs 12 reps

65lbs 8 reps

75lbs 6 reps

45lbs 20 reps

Seated Row:

50lbs 15 reps

60lbs 12 reps

70lbs 8 reps

80lbs 6 reps

50lbs 20 reps

Lat Pulldown and Shoulder press (up overhead with barbell) Do one set of each with a short rest between

Lat pulldown:

50lbs 15 reps

60lbs 12 reps

70lbs 8 reps

80lbs 6 reps

50lbs 20 reps

Shoulder Press (up overhead with barbell)

30lbs steady, then do 15 reps, 12 reps, 8 reps, 6 reps and 20 reps

Single arm chest press and Single arm row 3 sets of 12 each. Short rest between

Single arm chest press: Lay on back on bench, with one 15lb dumbbell and raise straight up. Elbow stays at 45degree

Single arm row, with one 20lb dumbbell. Focus on pulling through elbow, not shoulder

Single arm straight pulldown and lateral shoulder raise with 5lb plate pinky’s up 3 sets of 12 each

Handle pull down, triceps. 30lbs single arm

Lateral shoulder raise, hold a 5lb plate in each arm, raise straight out to sides. Pinky’s up

Skull crusher and bicep curls 3 sets of 15 each

Skull crusher: lay on bench on back with 20lb barbell over face. Elbows bent, raise up keeping elbows tight

Bicep curl: 30lb barbell, simply do bicep curls. Flex at top

Assisted pullup and dips 140lbs (on knees)

3 sets of 5 each. Pull ups, then dips.

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