12-Feb Arms

Arms

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

Working weight: 15kg

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

Working weight: 15/17.5/20

Hammer curls 4sets 10/8/6-8/6

Working weight: 20

Rope pushdowns 5sets 25*/20*/15/12-15/8-10

Working weight: 10/12.5/15/17.5/21.25

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

Working weight: 30

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

Working weight: 4/5/7.5

1k Row