6 sets alternate db curls 40,45,55,60,65,70s reps 35-10.
Superset
6 sets overheads db 70,80,90,100,110,120 reps 35-10.
6 sets ez bar curls 125 lbs for 15s.
Superset
6 Reverse grip pushdowns stack +45lbs for 15-20s.
6 sets chin ups bw 12,11,10,9,8,7 hold the last rep for 30 seconds on each set.
Superset
6 sets NGB 225 for 10s.
6 sets reverse grip wrist curls 65lbs
Superset
6 sets wrist curls 135lbs
Wrist roller 10 minutes.