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Workout 7 arms


With bench press bar and plates

Bench Press 65

Shoulder press 45 – 55 lbs


(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


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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