Arms
Wide grip barbel curls - 4 x 12
Alternate dumbell hammer curls - 4 x 10
Nautilus preacher curls - 4 x 10
Rope pushdowns - 4 x 12
Nautilus triceps extension - 4 x 10, 10, 8 and 8
Reverse grip pushdowns - 3 x 12
Dips - 3 x to failure
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