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Old 01-16-2012, 04:28 PM
Helmholtz Helmholtz is offline
Helmholtz is working to get bigger
Join Date: Jun 2011
Posts: 68

1/16 Chest and Arms Hypertrophy

DB bench (speed work) 35x3, 6 sets
Incline DB bench 35x10, 3 sets
Hammer strength chest press 90x10, 3 sets
Incline DB flys 20x10, 2 sets
Preacher curls 60x8, 3 sets
Concentration curls 17.5x12, 2 sets
Spider curls 30x16, 2 sets
Seated triceps extension 50x10, 3 sets
Rope pressdowns 30x14, 2 sets
Cable kickbacks 20x10, 2 sets
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