Warm up bi curl/tri pressdown 4 sets of 20 each way
Alt db hammer curl pyramid up to a heavy set of 5
Seated preacher curl 5 sets of 20 each arm
Reverse curl with cambered bar pyramid up to heavy set of 8
Tricep pressdown pyramid up to heavy set of 6
JM press 4 sets of 10
Rope pressdown 4 sets of 20
Abs 4 sets of 20
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