Arnold Chest and Back

Super-set: 6 sets total Bench press                                                  30, 10, 10, 10, 10, 10 Wide-grip chins                                           10, 10, 10, 10, 10, 10 (add weight if needed) Super-set: 5 sets Incline barbell bench press                                  8 reps T-Bar rows                                                    ...

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Thick Chest & Back

Super-set: Incline barbell bench press                                  15, 15, 15, 5, 5, 5 Pull-ups                                                         20, 10, 5, 5, 5, 5 (add...

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