4 Way Neck: 1x20x6.0 1. Barbell Curl 2. Cable Tri Push Down 3. DB Curl 4. Supine DB Tri Ext 5. Hammer DB Curl 6. Dips 7. Seated BB Curl 8. C/S Tricep Kick Back 9. Concentration Curl 10. Over head Cable Tricep Ext All exercises 5 sets of 20 reps. Combine an odd and an even exercise to SUPER SET. 10 exercises x 5 sets of 20 reps= 1000 reps for arms Prowler: 8x40 No weight...just the frame as FAST as you can sprint 'Og around a mile with the DOG
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