Barbell Curl

3 × 8-12

Hammer Curl

3 × 10-12

Concentration Curl

3 × 10-12 per side

Tricep Pushdown

3 × 12-15

Skull Crusher

3 × 8-12

Overhead Tricep Extension

3 × 10-12

Bench Dip

3 × 10-15