As a former ( that is FORMER) cop, you just described about 95% of my former colleges!!! And that includes the judges and District Attorneys also!!!!;)
My arms are 21" and I train them as follows:
Chest, Sho, Tris. ( 3 total sets of tri only ex.)
Back, Bi, ( 3 total sets of bi. only ex.)
off
Legs,Lowerback
Bench ass. ( tris only on board presses and such)
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