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Workout 5 arms


Bench press |85 lbs | 5 sets of 5


Incline Bench press |65 lbs |4 sets of 8   (do the one by the barbells)


Chest Fly (laying on the bench) |Red band and 10 lbs | 3 sets of 20


Lat Pulldown. Long Silver bar with handles on the end – Wide, Middle (Palms facing window), Close (underhand) | 70 lbs | 10 of each | 3 sets


Seated cable row. 5 sets of 5 each 100 lbs


Dumbells 12 lbs

Tricep skull crusher

Bicep curl

Shoulder press (start with palms towards my ears, then twist to palms out at the top)

One after the other, 3 sets of 10


On Smith Machine:

Pushups, “rows” (bar higher, hold bar, legs straight out front, lay back and pull self up) Dips – bar all the way down and unlocked

2 sets of 15 each no stopping in between




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