ARMS

ArMs

1. Machine preacher curl (tempo: 4:0:4:0) 4×6
2. Machien tricep extensions (tempo: 4:0:4:0) 4×6
3. Barbell curl (tempo: 4:0;1:0) 4, 4, 8, 8, 12, 12  
4. Flat bench bb skull crutches (tempo: 4:0;1:0) 4, 4, 8, 8, 12, 12  
5. Incline Bench DB curl 3×30
6. Wide bar cable tricep press downs 5×30
7. Reverse grip curl 4×12 superset with tricep extensions 4×12
8. Abs: Hanging leg raises 4×20