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Workout 8 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



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)  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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