Arms Today!
3 sets bicep curls
10kg x 15 15kg x 10 17 kgs x10
3 sets hammer curls
12kg x 12 15kg x 10 20kg x 10
Straight bar bicep curls
30kg x 8 32kg x 6 35kg x 6 22kg x 10
Skull crushers
25kgx10 27kg x 10 30kg x10 35kg x 6
tricep pulldowns
3 sets x 10-12 reps
40kg
dips x close grip
5 sets x 8-10 reps