hammer curls
set 1 15 reps 45 lbs
set 2 10 reps 60 lbs
set 3 8 reps 80lbs
set 4 15 reps 55 lbs
barbell curls
set 1 15 reps 120lbs
set 2 10 reps 145 lbs
set 3 8 reps 170lbs
set 4 15 reps 120lbs
Dumbell preacher curls
set 1 15 reps 45 lbs
set 2 10 reps 60 lbs
set 3 8 reps 70 lbs
set 4 15 reps 45 lbs
Triceps
warm up pressdowns
close grip bench
warm up 20 reps 135
set 1 225 15 reps
set 2 315 10 reps
set 3 315 10 reps
set 4 225 15 reps
skull crushers
set 1- 15 reps one 45lb plate per side
set 2-10 reps one 45lb plate and a 25lb plate per side
set 3 - 6 reps two 45 lb plates per side
set 4- 15 reps one 45lb plate per side
kickbacks up to 50lbs
rope pressdowns
great workout
mes
