AM - 20 min arm bicycle
PM - bis/tris
Dips
4 sets of 15
Spider curls
13x15
15x15
18x15
20x12
Triceps kickbacks
13x15
15x15
18x15
20x15
Cable curls
10x15
15x15
20x15
25x15
Hammer curls
15x12
18x12
20x12
PM - bis/tris
Dips
4 sets of 15
Spider curls
13x15
15x15
18x15
20x12
Triceps kickbacks
13x15
15x15
18x15
20x15
Cable curls
10x15
15x15
20x15
25x15
Hammer curls
15x12
18x12
20x12
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