16-Dec Arms / Legs / Calves

Arms

Incline db curls 5sets 15*/12*/10/8/6

Working weight: 7.5/10/12.5/15kg

Thick bar curls 4sets 10*/8/8/6-8

Working weight: 7.5/12.5/17.5

Hammer curls 3sets 8*/8/6-8

Working weight: 15/17.5kg

Rope pushdowns 4sets 25*/20*/15/12-15

Working weight: 7.5/10/12.5/15kg

Lying tricep extensions 4sets 15*/12*/10/8-10 (skullcrushers)

Working weight:10/15/25/25kg

Single arm db tricep extensions 4sets 12*/10*/8/8 (kickbacks)

Working weight: 2.5/4/5kg

Legs / Calves

Leg extensions 6sets 30*/25*/20*/20/20/15-20

Working Weight: 3 plates then 1/2 per set for 4 sets

Leg press 4sets 30*/30*/25-30/20-25

Working Weight: 40 to 150

Lying leg curls 5sets 25*/20*/15/12/8-10

Working Weight: 3/4/5/6

Standing calf raises 6sets 25*/25*/20/20/15-20/12-15

Working weight: 10/20/30/40

Seated calf raises 3sets 12*/10-12/8-10

Workibg Weight: 20/30/50