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RSP Chiseled Phase 3: Day 32

Get ''armed'' and ready to do plenty of reps today!

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At first glance, the number of reps I'm asking you to do today might feel overwhelming, but don't back out. You'll be doing pyramid sets—first up, then down—which will allow you to pack a lot of volume into your workout. And that volume is what will help you make those gains!

If you need a refresher on how to choose the appropriate weight on pyramid sets, refer to the Phase 3 Overview again.


Barbell curl

8 sets of 12, 10, 8, 6, 6, 8, 10, 12 reps (pyramid weight)
Barbell Curl Barbell Curl


Close-grip bench press

8 sets of 12, 10, 8, 6, 6, 8, 10, 12 reps (pyramid weight)
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press


Cable curl

4 sets of 8 reps
Cable curl Cable curl


Triceps push-down

4 sets of 8 reps
Triceps Pushdown Triceps Pushdown


Preacher curl

4 sets of 8 reps
Preacher Curl Preacher Curl


4 sets of 8 reps
Skullcrusher Skullcrusher

Stack Your Results! An Advanced Stack to Support Lean Muscle Growth! Go Now!

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