Progressive Set
Standing Curl (15,12,8,8,12,15) 15,20,22.5,30,20,15
Single Set
Tricep Extension (15,12,8,8) [2DB] 20,30,40,25
Force Set
Wide EZ Bar Curl (5×5) 17.5
Single Set
Skull Crusher EZ Bar (15,12,8,8) 17.5,20,35-,20
Progressive Set
Hammer Curl (15,12,8,8,12,15) 15,17.5,25,25,17.5,15
Progressive Set
Tricep Kickback (15,12,8,8,12,15) 15,20,35,35,22.5,17.5
Single Set
Weighted Crunch 3×10/35KB
Finisher
Snatch 2×10/35KB