DAY 1-ARMS
BICEP
rope curls 20,30,40,50
Standing alt curls 20,30,40,50
concentration curl 20,25,30,35
preacher curls machine 25,50,75
spider curls-15,20,25,30
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
triceps...