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Workout 8 arms

Arms:

 

Lat Pull: wide/middle/close 3×10 each, 60 lbs

 

Bent over row single arm with 20 lbs

Hammer curl single arm 12 lbs

Smith Machine body weight row

3×15

 

Cable chest fly 30 lbs (high, medium, low) Do the high, then the bench press, then med, then bench press, etc.

Bench Press (using the brick on the chest)ย  5 down to chest, 5 with brick flat, 5 with brick side, 5 flat)

3 sets of 20

 

Decline bench press 10×65 lbs

Rope pressdown 15×40 lbs

Rope overhead extensions 15×40

1 of each is a set. 3 sets

 

Single arm chest press machine

Single arm lat pulldown

40 lbs, 3sets of 8

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