ert! Cee Pee ment for your ti- Scena cally movea great een Cente eGo heavy and Rest eres to build strength and size. Soeur sad pee eres eo eeaed etn in your workout. Seat et epee ete) Paes done either of those body- See ati Penad pester ered ae red ere ete Pyare ena poorer Sacco Focal papery Fraaestaeatour ied scons noe “TIP | Iryow'rehaving rouble Selene a the Sth sn That aon taymuscle Pace td | Bec ee et Beta ont on Decline-Bench (2x25. | stoners andgiatestiacon te bench. Skull-Crusherg ae es ere eae sion, this is best done toward —-—— the beginning of your work { GRIP [ See Sey Rent a eae pee eres Pen ee rere ee ae ce gs) esate bates ere ee a ea eT aa een Cr pee epee Pear senyouthans pee ences eines tea erred size, This is not a high-rep movement. See es rent away from your sides, which helps to recruit the long head of the triceps toa este Ree et Tt ae eae Le ceaetinanuneae aad aes fee aie ea Se dona ae tinea re A cei Gece [B] eS ee See res es See ee Roce er ec ean Geir seers Pa ere abo eT ce cuan teeneterontc te prrrverrent een eed shouldnt flare out duringenscution. een amy pcr Riera ey cd Ena Pavers pectin) peering pirated aes Sa er eared ess Teena) eters Prey eet Cesar Searcy Bear ey Se is (oO ' 1 Re aee muscle groups alee Cou Cae) One-Arm _ ss Reverse-Grip aa Pressdown Decree eee rosetciy eo peta ae Pee od Lea ich eres ee 3 i pr r ees a somes : eee rset a as tienen = Sadan eased | J ceed SS Te nes oe eae Aaa Bred een 1 ee ee ee . poeerepmreranriect Core eee dor daeiey Aik : pa eecber aed Rea os poner ee 3 - Ore tctreri! eee! E infront ot various triceps extensions. eerily Et Re s Petree eee =| [A] Recictae O ones Z acach y oo Se pba i ete sieht peri for | ea a ears [ ] E ; ppt Oe ete Td Co pers pany oe oa om eee) — oN) paroeren ery pres ores Pre pommrcmnetog rape ener Sen oad aan Cupra psn per ng extended ackwardas eseee Mn) muscle groups od oe eed mera Pommard paar ine rece peer acetal MSF ps Darn eben Sonera) SUBSTITUTIONS Seated One- Arm Overhead | Danerati(eyel Ses ene ead Peer eos while using good form, use toward the end of your ees se You can go heavier when ‘using both arms and a single dumb- boll than with just one arm. The eee eee choice for an earlier-in-your-workout Preeti ecco es ea pe crseeest ener nea ee) Pere eee stretches the long head, allowing for eee ee ey epee Rote oe Tu ICON KEY Pend restates Perea peroocay reer can SS Ramet Reneo an Cee) Pecunia) oy el DoT Teka fierce) oe lal Tala Tr Sioa Cec Ea ee CT) nl AT Tala ea Pear i ecreeeetia!