Pecs and biceps
Added 2025-05-05 19:45:43 +0000 UTC4x12 reverse grip bench press
Chest press machine
3x12
1xtill failure
Pec deck flys
2xfailure
Wide grip barbell bicep curls
2x12
1x20
Concentration curls
3x10
Coan holds
1x30seconds
1x15 seconds
2x10 seconds
Dead hang
45 seconds
