19-Jan Arms

Arms

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

Working weight: 12.5/15kg

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

Working weight: 10/12.5/17.5

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

Working weight: 17.5

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: 15/25

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

Working weight: 4/5/7.5