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The All-or-Nothing Arms Routine

Blast your biceps and triceps with this highly targeted arms routine.

Exercise 2/A

Reverse- Grip Bench Press

Sets: 7, Reps: 3, Rest: 60 Seconds

Grab the bar with a palms-up grip, hands slightly outside shoulder width. Lift the bar off the rack and hold it directly above your chest (A). Squeeze the bar hard arch your upper back. Lower the bar to just below your nipples (B). Once the bar touches your chest, push your feet hard into the floor. Press the weight up, focusing on pushing the bar back slightly toward your face. That’s one rep. Go up in weight on the second set, and then keep the same weight for the remaining five sets.