Arms
Barbell curls 6 x 6
V-bar pushdowns 6 x 6
Nautilus bicep curls 6 x 6
Nautilus tricep extensions 6 x 6
Incline hammer curls 6 x 6
Dips 6 x 6
Reverse grip forearm curls 6 x 6
Reverse grip body drag curls 6 x 6
20 to 30 seconds rest between sets.
60 to 90 seconds rest between exercises.
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