Workout 1 Sets Reps
2 arm preacher curls warm ups then 3x6-8, 1x8-10, 1x10-12
one arm DB preacher curls 3 6-8
one arm machine preacher curls 3 10-12
triceps pushdowns warm ups then 1 strip set
one arm DB extension 4 8-10
Workout 2
alternate DB curls warm ups then 2x4-6, 1x6-8, 1x8-10, 1x10-12
one arm preacher curl 3 10, 8, 6
standing barbell curl 3 10-12
close grip bench warm ups then 5x5
reverse grip one arm pushdowns 4 12-15
Workout 3
lying triceps extension warm ups then 3x6-8
overhead rope 3-4 10-15
one arm DB extension 3 8-10
DB concentration curls warm ups then 1x4-6, 1x6-8, 1x8-10, 2x10-12
one arm preacher curls 3 8-10
2 arm preacher curls 2-3 8-10
Workout 4
machine preacher curls warm ups then 3-4x4-6, 1x8-10
one arm preacher curls 3 8-10
one arm cable concentration curls 3 12-15
triceps pushdowns warm ups then 4-5x6-10
overhead rope 3 10-15
one arm pushdown 2 12-15