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Old 01-09-2012, 07:11 PM
Helmholtz Helmholtz is offline
Helmholtz is working to get bigger
Join Date: Jun 2011
Posts: 68

1/9 Chest and Arms Hypertrophy

Dumbbell bench press (speed work) 32.5x3 6 sets
Incline DB bench 32.5x10 3 sets
Hammer strength machine press 70x12 3 sets
Incline cable flys 20x12 2 sets
Preacher curls 50x10 3 sets
Concentration curls 15x14 2 sets
Spider curls 30x14 2 sets
Seated tricep extension (cambered bar) 40x10 3 sets
Rope pressdowns 20x15 2 sets
Cable kickback 20x9 2 sets

Last edited by Helmholtz; 01-11-2012 at 03:44 PM.
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