alr dawg, this does work thou, I was pure stick at the begging of this year. Also a world record power lifter certified it so you good.
Bench Press 4 x 12
DB Press 3 x 12
Hammer Curls 2 x 12
Cross Body Curl 3 x 12
Shoulder Press 3 x 12
DB Row 3 x 12 ( each arm )
Barbell Row 2 x 12
DB Lung 2 x 12
Box Squat 3 x 12
I also skip rope, to cables, and TRAIN GRIP
let me know if ya got any more questions
