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Workout 7 arms

Arms:

With bench press bar and plates

Bench Press 65

Shoulder press 45 – 55 lbs

Dip

(4 sets of 10)

 

Single arm shoulder press

Single arm chest press

15 lbs, 4 sets of 10

 

Tricep press down 50 lbs x 20

Push up x 10

3 sets

 

Incline push up

Dip

10 each for 3 minutes. 2 times through

 

Shoulder press machine, 50 lbs 4 sets of 12

 

Cable chest fly, 3 x 15 (top, middle, bottom. Count in the middle)  20 lbs

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