DAY 23-
ARMS
BICEP
rope curls 20,30,40,50
Sitting alt curls 15,20,25,30
concentration curl 20,25,30,35
preacher curls machine 25,50,75
preload bar curls-70,80,90
Hammer Curls- 20,30,40,50
Triceps
Rope press down 10,20,30,40
Handle press down 5,10,15,20,25
TRICEPS DIP machine 1, 2, 3,4 x45...