Arms
Warm up - Alternate dumbell curls 3 x 20, 20 and 10
Alternate dumbell curls: 4 x 8
Barbell curls: 2 x down the rack to failure
Dumbell hammer curls: 4 x 10
Dips: 4 x 12, 10, 8 and 6
Rope pushdowns: 4 x 8, 8, 6 and 6
Over head rope extensions: 4 x 12, 10, 8 and 8
Dumbell extension: 3 x 8
Good workout
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