Arms
Standing Barbell Curls
50x15
60x15
70x10
80x10
90x10
100x8
Superset w/
Straight bar Wide Grip Push downs (used a lat pull down cable)
75 x 12
90 x 12
100x 10
100x 10
100x10
100x 10
Alternating Dumbbell Curls 4x 10
35,45,50,40
Superset w/
Floor Skull Crushers 4x10 at 80 lbs
single arm Preacher Curls 4x10
25,35,35,35
Superset w/
Overhead single Arm Extensions 4x12 w 25lbs
Heavy Hammer Curls 4x10
40,50,60,70
superset w/
Dip machine 4x15 at 220lbs
20 min cardio
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