Cable curl/pressdown warm up 4 sets of 20 each way
Alt hammer curl pyramid up to heavy set of 4 then drop set
Preacher machine curl 5 sets of 12 followed by drop set on last set
Reverse grip bar curl 5 set of 15
Cable pressdown 5 sets of 15
JM press 5 sets of 8
cable pressdown different grip 4 sets of 15
abs 4 sets of 20
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