On the journey to 17". To get big guns, you need to go heavy. Rep scheme as below:
Cable pull down warm-up
Close grip flat bench with 100kg : 6,6,4,3,3
Db extension: 4 sets of 12-15 with 12.5kg, last set drop set
Max out dips
Close grip incline bench with 60kg : 8,8,10
Db hammer curl with 30kg : 8,8,8
Preacher curl with 10kg : 12,12,12+drop set
Rear delt to failure
Thanks to Tim and Twain managed to get my arms to be pumped. 100 x 6 is a PR for me btw.
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