Bi's,Tri's and Forearms today............


Stretching 10 minutes before and after.

EZ Bar Curls
2 Warm up Sets-----------------------------25 Reps
3 Working Sets------------------------------10 Reps

Seated Incline Dumbbell Curls
3 Working Sets----------------------------10 Reps Each Arm
1 Burn Set-----------------------------------15 Reps Each Arm

Preacher Curls
2 Warm Up Sets----------------------------15 Reps
2 Working Sets-----------------------------10 Reps


Close Grip Bench Presses
2 Warm Up Sets---------------------------15 Reps
4 Working Sets----------------------------8 Reps

Weighted Dips (35lb plate)-------------12 Reps

Reverse Triceps PushDowns
3 Working Sets----------------------------10 Reps
1 Burn Set----------------------------------30 Reps

Super Set:
Wrist Curls--------------------------------2 Sets of 20
Reverse Wrist Curls-------------------2 Sets of 20

Treadmill on low for 10 minutes

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FREEDOM IS SOMETHING TAKEN