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This is a copy/past from Robs sticky. My questions are in bold below. Any help would be appreciated, thanks.

- Wide grip bench press for 8-10 reps immediately into
- Seated DB shoulder presses for 8-10 reps (REPEAT 3 more times?)
Rest 1 minute

- Close grip bench press for 8-10 reps immediately into
- Seated DB shoulder presses for 8-10 reps (REPEA 3 times?)
Rest 1 minute

- Incline bench press for 8-10 reps immediately into
- Seated DB shoulder presses for 8-10 reps (REPEAT 3 times?)
Rest 1 minute

- Decline bench press for 8-10 reps immediately into
- Seated DB shoulder presses for 8-10 reps (REPEAT 3 times?)

Rest one minute and begin the following (For one set each)

Triceps

- Decline close grip bench presses for 8-10 reps

REST 1 minute

- Skull crushers/lying tricep extensions for 8-10 reps

REST 1 minute

- Cable tricep pressdowns for 8-10 reps

REST 1 minute

- Cable tricep pressdowns for 8-10 reps

DONE

Hey man, I found this response from Rob in another thread. The same question was asked.

RobRegish wrote:The way you have it written out is perfect.

One set of EACH movement. Not 4 sets of each. I'm not that diabolical (at least with you guys, work is another story)

So as it says, just one set of each, not four.

xlb57 wrote:Hey man, I found this response from Rob in another thread. The same question was asked.

RobRegish wrote:The way you have it written out is perfect.

One set of EACH movement. Not 4 sets of each. I'm not that diabolical (at least with you guys, work is another story)

So as it says, just one set of each, not four.

Alright gotcha, thanks man.