Arms
Standing Barbell Curl – 3 sets, 10 to 12 reps
Preacher Curls – 5 sets, 12 reps
Seated Dumbbell Curl – 3 sets, 10 to 12 reps
Standing Cable Curl – 3-4 sets, 12 reps
Overhead Cambered Extension – 3 sets, 20 reps
Rope Press Downs – 3 sets, 20 reps
Single-arm Cable Press Downs – 3 sets, 10 reps
Lying Triceps Extension – 6 sets
Seated BB Extension – 3 sets, 20 reps
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