Hardwork

[lburna]

Biceps

Bar curls

? Three sets of 10 reps (80 pounds)

Dumbbell curls

? Three sets of 10 (40 pounds)

Machine curls or hammer curls

? Three sets of 10 (35 pounds)

Concentration curls

? Three sets of 10 (25 pounds)

Triceps

Close grip bench (with bar)

? Three sets of 10 reps (190 pounds)

Triceps curls

Lying on back, hold curlbar with a close grip, arms overhead; lower weight behind head

? Three sets of 10 (90 pounds)
Barbell flat bench

? Three sets of 10 reps at 225 pounds or "pyramid" sets of 12 reps (185 pounds); 10 (205); eight (215); six (225); 12 (185)

? Ten sets of 10 at 205 pounds

Dumbbell flat bench

? Three sets of 10 reps, at 90 pounds each arm, or five sets of 12 (80 pounds); 10 (85); eight (90); six (95); 12 (75). "Then I'll do a burnout set [to failure] of incline flies" (35-pound dumbbells)

Incline press

? Three sets of 10 reps (165-pound bar or 75-pound dumbbell)

? Dumbbell sets of 12 reps (70 pounds); 10 (75); eight (80); six (15); 12 (65)

Flies (cable machine)

? Three to five sets of 10 reps, facing machine pulling across his body at chest height. At number 9.

? Three to five sets of 10 reps pulling down from shoulder to his waist. At number 7.

Decline bench (dumbbells)

? Three sets of 10 (55 pounds)

[Bjarnidk]

Are you asking something?

-B

[bigger=better]

Im confuesd

[BlackLabelMafia]

My cats breath smells like cat food.

[Lonewolf24]

that looks like a pretty high-volume workout-I think I'd split that into two days