49ers80 
"had to delete my account, stuff was getting too weird. Wishing everyone the best in acheiving their goals, keep trucking"
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Chest
Flat Barbell Bench Press or Dumbell Bench Press
4 sets pyramading
Incline Barbell Bench Press or Plate Load Incline Press
4 sets pyramiding
Tri Set Flat dumbell flies/plyo push ups/pull overs
or
Machine flies superset with plyo pushups
or
Decline Barbell Bench with high reps 15-20 Super set with push ups
Arms
Close Grip BP SS with EZ curls 3 sets 10-12
Weighted Dips SS with Preacher EZ curls 3 sets 10-12
Single Arm Tricep Extension/Seated prone curls 3 sets 10-12
Rev pressdown/any form of a cable curl 3 sets 10-12 |
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