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Arod Training Essay Preview: Arod Training Report this essay DAY 1 CHEST, BICEPS, FOREARMS, ABS As a warm-up each workout, Alex rides the stationary bike for 15 minutes and does 15 minutes of full-body stretching. Exercise Sets Reps CHEST Incline Bench Press 5 21, 14, 7, 7, 7 Cable Crossover 2-3 21 per set* Dumbbell.