Chest | Biceps | Forearms

Bench press

4x5-2

* Work up until you can only get two reps.

Incline bench press

8x8 1:0:2:0 : 15 seconds rest

Incline dumbbell flies

3x12 1:0:2:1 : 30 seconds rest

* Last set drop set to failure. Drop 10 lbs from previous set.

Incline dumbbell mid-line press

3x6 4:2:4:0 : 30 seconds rest

Pec Deck

4x25 1:0:1:0 : 30 seconds rest

*Move the seat to its lowest setting. This will better target the upper chest.

Supinated barbell forearm curl

3x12 2:2:3:1 : 30 seconds rest

Barbell curl

3x10-12 2:1:2:0 : 30 seconds rest

Dumbbell hammer curl

*Get ready, this is about to throat punch you!

- You will pick a weight and stick with it the entire time (I used 20s). You will alternate each arm throughout this entire time. Start with doing 1 rep on each arm, then go back and do 2 reps with each arm. Continue this trend all the way up to 10 reps on each arm. There is no rest throughout this movement. It is one massive set!

Have FUN!

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