Progressive Set
Standing Curl (15,12,8,8,12,15) 15,20,35,35,22.5,15
Single Set
Tricep Extension (15,12,8,8) (2DB) 25,30,45-,30
Force Set
Wide EZ Bar Curl (5×5) 17.5
Single Set
Skull Crusher EZ Bar (15,12,8,8) 17.5,22.5,32.5,22.5
Progressive Set
Hammer Curl (15,12,8,8,12,15) 17.5,22.5,30,30,22.5,17.5
Progressive Set
Tricep Kickback (15,12,8,8,12,15) 17.5+,25,35,35,25,20
Single Set
Weighted Crunch 3×10/35KB
Finisher
Windmills 2×5/35KB