D Deleted member 25743 Gavid Dandy Joined Jan 20, 2023 Posts 6,907 Reputation 6,392 Sep 16, 2023 #2 push-pull-arms Push: OHP: 6-8 sets Push ups 3 sets Chest flies 3 sets Lateral raises 2x +neck bridges Pull Bent-over row: 6 sets Shrugs 2 sets Lateral raises or reverse flies 2x Pull ups 4x +Neck extensions 2x Arms Bicep Curls 4x Tricep extensions 5x Hammer Curls 3x Wrist Curls 2-3x +Neck curls 2x Upvote 0 Downvote
push-pull-arms Push: OHP: 6-8 sets Push ups 3 sets Chest flies 3 sets Lateral raises 2x +neck bridges Pull Bent-over row: 6 sets Shrugs 2 sets Lateral raises or reverse flies 2x Pull ups 4x +Neck extensions 2x Arms Bicep Curls 4x Tricep extensions 5x Hammer Curls 3x Wrist Curls 2-3x +Neck curls 2x
D Deleted member 31024 Luminary Joined Jun 18, 2023 Posts 9,331 Reputation 11,900 Sep 16, 2023 #3 Ldar 16h / 24h Upvote 0 Downvote
