Cast Iron Adjustable Single Dumbbell. With a properly structured chest and triceps workout, however, you can reap big benefits in strength and size.
I would work my triceps almost as much as 3 times per week (doing 3 exercises per workout, along with other body parts..
I was eating between 18 and 20 cals per pound of body weight.
If you did this workout, you would use a weight that would allow you 12 reps max at one set and do 8 reps.
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