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Arnold believed in using exercises to really isolate the biceps. 4 sets, 12, 10, 10, 8 reps (rest 90 sec.) 2. It’s not that every set of presses has to be heavy; Each workout lasted several hours and, sometimes, would be divided into a morning and an evening workout, e.g., back in the morning and biceps in the evening. Arnold wrote one of the best bodybuilding books available called arnold’s bodybuilding encyclopedia; Arnold says that his favorite shoulder exercise was the overhead press.
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