BPS ENDOSURGE TURBO

[NattyForLife]

Day 12 Midday cardio 25 mins of walking up and down a flight of stairs at my job. Pm training Chest and abs Chest: Barbell bench 135X20 185x10 225x9 245x7 265x4.5(spotted) Barbell incline bench 135X10 135X10 135X10 135X10 Barbell decline bench 135x15 185x10 225x10 Cable flies lower 3 sets 20 lbs 10 reps Cable flies mid 3 sets 20 lbs 10 reps Cable flies upper 3 sets 20 lbs 10 reps Abs: all sets to 25 or failure, whichever first Everything done to three sets Sit ups on decline bench Superset Side bend with 45 plate Leg raises on decline bench Superset Wood choppers with cables for obliques Roman chair leg raises Superset Crunches on exercise ball Medicine ball tosses on bosu Weighted crunched with rope on cable. Torso Twists on oblique machine. Cardio: 20 mins jog, level 10 on eliptical Thoughts: Im starting to get some light acne, nothing crazy. Im felt a little little drained during my training last night, but def did decent on my bench press. My shoulder has def held me back and i am having to rebuild my strentgh now that its getting better. Im just trying to be patient and attack it when i can. I also had a great ab workout, almost an hour of abs lol

Nice session! And i also notice a slight acne increase while taking endosurge.

 

[NattyForLife]

All nice days of lifting bud! And yea what misfit said, how is the sleep! I know i usually see an increase in sleep quality while taking endosurge!

 

[EMPIREMIND]

You're killing it in here, man! How is the sleep?

Its amazing bro. Probly the best feature. That and the libido is top notch. I think im going to bring it back up to 3:3 am pm split in a few more days. My recovery has been on point so far. Im loving this stuff man.

 

[EMPIREMIND]

Day 16

Midday cardio 25 mins: Walking Up and down a flight of stairs

Pm training double session :Legs & Arms

LEGS

Seated Hamstring curls
150x30 175x25 195x20 210x15 220x10 240x5 260x5

Superset

Box step ups
7 sets of 12 with 45 lb dbs in each hand


Squats on smith machine
115x12 205x10 295x10 345x5

Lunges on smith machine
75x10 75x10 75x10 105x10

Db squats to shoulder power press
45x10 50x10 55x10 60x10

Ab superset, 3 set circuit and stretching

Had a BCAA/SAA shake and 15g carbs HBCD, rested for 20 mins

ARMs:

Supinated db curls
35x20 45x15 45x10 45x10

Superset

Lying db skull crushers
25x15 30x12 35x12 35x10


Barbell curls 21' s with 65 lb ez curl bar
4 sets

Superset

Db french curls (backarms)
70x12 for 4 sets


Wide db curls on incline bench
25x12 for 4 sets

Superset

Lying db press elbows tucked narrow and hit ground every rep
60x12 for 4 sets


Cable rope hammer curls
42.5x15 42.5x15 50x10 50x10

Superset

Wide grip reverse cable tricep extensions
42.5x15 50x15 60x10 60x10


Bicep curls on preacher machine
80x20 4 sets

Superset

Db tricep kickbacks
15 lb x 20 each arm 4 sets

Thoughts: i slept really well last night. I woke up this morning refreshed and ready to attack the day. Definitely got the alpha feeling and agression picking up. I did my afternoon cardio and then prepared for a monster session of legs and arms. I hit heavy sets of five, explosive sets of ten and pumped my arms up like crazy with focused hypertropy sets.

 

[Misfit28]

That's great to hear! I just feel in a better mood while on EndoSurge

 

[KilaCali]

Subbed! hope im not too late, been running my EndoSurge Turbo at 2 caps 3x daily, now I see the 3 caps twice a day and I think im gonna have to try that@@@@@@ looking great in the log so far, any before & after pics?? Thanks!

 

[EMPIREMIND]

Subbed! hope im not too late, been running my EndoSurge Turbo at 2 caps 3x daily, now I see the 3 caps twice a day and I think im gonna have to try that@@@@@@ looking great in the log so far, any before & after pics?? Thanks!

Yea i got em on hand. I will put them out after at the end of the log.

 

[EMPIREMIND]

Day 17
Midday cardio 25 mins of walking up and down a flight of stairs at my job.

Pm training
Shoulders and Squats

Circuit 1:
DB military press
50X12 60X12 70X10 90X7
Side lateral raises
20X10 25X10 25X10 25X10
Bent over rear delt flies
25X10 35X10 35X10 35X15
Upright rows
65Lb curl bar 4 sets of 10

Circuit 2:
Db arnold press
55X10 55X10 55X10 70X8
Front delt raises
25x10 25x10 30x10 40x8
Barbell shoulder shrugs
275x20 305x15 355x15 415x15

Circuit 3:
DB snatches each arm
50x10 60x10 70x10
Db triple set, side, front and rear lateral raises
3x15x12.5 3x15x12.5 3x10x25
Behind the back barbell shrugs
225x12 225x12 225x12 225x12

Barbell Squats 200 reps total
135Lbs: 5 sets of 20
155Lbs: 5 sets of 20

Thoughts: Great sleep last night. Ive been burning the candle on both ends lately and I definitely needed to take a nap before the gym.
After the gym i got about 7 hours, but it felt like 8 or 9. I woke up refreshed and looking lean despite the fact that I ate a huge plate of flounder and broccioli post workout. I think the endosurge definitely improves the quality of my sleep and makes the amount i get more effective. Ive been having vivid dreams and sleeping very deeply.

 

[EMPIREMIND]

Day 18

Midday cardio 25 mins of walking up and down a flight of stairs at my job.

Pm Training: Legs

Leg Press
460X40 550X30 640X20 820x15
Superset: Calf Raises
460x30 550X20 640X10 820x10

Leg Press
910x12 960x10 1030x10

Hamstring Leg Curl
265x6 295x5 245x10 215x15 190x20
Superset
Quad Leg Extensions
305x7 350x5 280x10 250x15 215x20

Cardio on elliptical: level 12
10 mins 15 sec sprint 45 sec rest
10 min steady jog at speed of 6 to 7

 

[BPS]

Looks like things are going well so far

 

[KilaCali]

Nice routine/weight I like the high rep legpresses those are killer!

 

[EMPIREMIND]

Nice routine/weight I like the high rep legpresses those are killer!

Yea they are OD. I hate doing it, but it hits really hard so i love it at the same time...

 

[EMPIREMIND]

Day 19

Midday cardio 25 mins of walking up and down a flight of stairs at my job.

Pm Cardio on elliptical: level 12 10 mins 15 sec sprint 45 sec rest 15 min steady jog at speed of 6 to 7

Pm training: Chest

I haven't hit an isolated chest workout in a while. It was nice to focus on this more than usual.

Flat barbell bench
135x15 225x8 275x5 285x3 285x2 225x10
235x4>DROP>185x5 225x6>DROP>135x5

Incline barbell bench. ( this is tough on my shoulder, still trying to get my strength back)
155x8 175x6 175x6 175x5
185x7>DROP>115x5

Incline DB flies
3 sets of 10 with 45s
1 drop set with 35s to failure

Decline barbell bench
205X10 225X10 225X10
275X2>drop>185x6

Cable bench press
35 each side x21
45 each side x21
50 each side x21
50 each side x12 failure

Db flies with inter-set stretching protocol
40 to failure, 20 seconds stretch
30 to failure, 20 seconds stretch
20 to failure, 20 seconds stretch
10 to failure

Up another ten pounds on my bench from last week. Slowly im getting back up to 315. My shoulder felt fine on the flat and decline. On incline my strength isnt up to what it was, but after all the flat sets i did what can i expect. Also the incline flyes have been killer on my shoulder. I have to really watch those, and more than likely just do flat bench flies instead.

been having great sleep, libido is not noticably higher. This week i am going to up the dose back to a 3 am 3 pm split which i really enjoyed and cycle it 5 days on 2 off. Looking forward to more great sleep and recovery!

 

[NattyForLife]

Checking in bud! Keep killing it! Glad your liking endosurge

 

[EMPIREMIND]

Day 20
Midday cardio 25 mins of walking up and down a flight of stairs at my job.

PM training: Back

T BAR ROWS:

Barbell plus 3 45# plates
2 sets of 10
Barbell plus 4 45# plates
1 set of 10
Barbell plus 5 45# plates
1 set of 8
Barbell plus 6 45# plates
1 set of 4

LAT PULL DOWNS

Wide grip
220x10 240x8 240x10

Underhand shoulder width grip
240x10 260x10 270x9

Narrow v grip, pulled to mid chest
160x10 180x10 200x10

Tonights workout was high intensity and short. I wanted to hit it hard and get out and eat and recover. Short and sweet.

 

[NattyForLife]

Day 20 Midday cardio 25 mins of walking up and down a flight of stairs at my job. PM training: Back T BAR ROWS: Barbell plus 3 45# plates 2 sets of 10 Barbell plus 4 45# plates 1 set of 10 Barbell plus 5 45# plates 1 set of 8 Barbell plus 6 45# plates 1 set of 4 LAT PULL DOWNS Wide grip 220x10 240x8 240x10 Underhand shoulder width grip 240x10 260x10 270x9 Narrow v grip, pulled to mid chest 160x10 180x10 200x10 Tonights workout was high intensity and short. I wanted to hit it hard and get out and eat and recover. Short and sweet.

Holy cow man! Them poundages are INSANE!

 

[EMPIREMIND]

Holy cow man! Them poundages are INSANE!

Yea i was happy, nice trade off for the overall volume like usual. Funny thing is my focus was kinda off, but i just trucked thru it...

 

[Levyii]

those are some solid volume days brother! glad to see awesome results so far!

 

[EMPIREMIND]

those are some solid volume days brother! glad to see awesome results so far!

Thanks.

 

[EMPIREMIND]

Day 21

AM
Fasted Cardio on elliptical level 12
15 mins HIIT 15 secs sprint 45 sec jog
21 mins steady jog, speed of 6
Total distance 4 miles

PM
training: Shoulders

Military press behind the neck on smith
95X30 115X25 135X20 165X15 215X8
Superset
Side laterals, pinkies raised
12.5x30 15x25 20x20 25x15 60x8(swinging side laterals)

Military press
overhead on smith
235X6 245X8 245X5

Dtp extreme drop set using 115 lbs
5 reps 5 secs rest 10 reps 10 secs rest 15 reps 15 secs rest 20 reps

Shoulder shrugs on smith
115x20 205x20 295x10 385x10 425x7

Barbell upright rows
135x6 135x10 155x5 185x5 135x10
115x15 95x20 75X30

Rear delt flies
3 sets: 25x15

 

[BPS]

3/3 should be fun for you. Libido and aggression should be more prevalent.

 

[Chrisehyoung]

Nice numbers man. A little jelly over here.

 

[EMPIREMIND]

Day 22

AM
Fasted Cardio on elliptical level 12
10 mins HIIT 15 secs sprint 45 sec jog
25 mins steady jog, speed of 6
Total distance 3.8 miles

AM Training :

Callisthenics circuit to failure
6 sets of each to failure:
- Wide Grip Pullups 12-15 reps
- Dips 15-20 reps
- Push Ups 20-30 reps

ARMS:
Barbell curls:
65x15 x 3 sets
Superset
French curls (backarms)
75x15 80x12 85x10

Db curls:
35x10 x 4 sets
Superset
Barbell Skull crushers:
65x10 85x10 95x10 95x10

Db hammer curls
35Lb db, 4 sets x 20 reps : 10 straight up hammers, 10 across the chest
Superset
Barbell close grip bench press
145x20 x 4 sets

Tricep rope pushdowns
35 to failure 4 sets
Superset
one arm reverse cable pushdowns
20 to failure each arm, 4 sets

Bicep preachers machine: hammer grip
110 to failure, 4 sets
Superset
Bicep isolation curl machine
90 to failure each arm, 4 sets


PM Training: Deadlifts
135x20
225x12
315x8
405x5
425x5
475x4
315x8

I had a great fasted cardio session after about a solid 12 hours of sleep. I upped my dose to 3 prebed and I definitely had great rest. Some good callistenthics work, after that and the cardio my hoody was drenched. I then grabbed a large hbcd shake with abiut 7-10 grams leucine and hit a high volume arm workout.

I Went home, rested and ate. Came back with all intentions of breaking a deadlift pr for the same poundage with higher reps than last week.
I accomplished this, however I used different plates last week. So the outcome was a heavier poundage for more reps. I am extremely happy, last week was 465 for 3, this week 475 for 4.

 

[EMPIREMIND]

Nice numbers man. A little jelly over here.

Im a lil jelly ur reppin for such a dope company

 

[NattyForLife]

Im a lil jelly ur reppin for such a dope company

Word...

 

[Chrisehyoung]

Im a lil jelly ur reppin for such a dope company

Glad to hear our products are serving you well.

 

[EMPIREMIND]

Day 23

Midday cardio
20 mins up and down a flight of stair at my job.


PM Training: Legs, Chest and Abs

Legs:

Barbell squats

135x15 225x10 315x10 365x8 405x6

225x20 for 5 sets for 100 reps total


Single leg press

280x10 370x10 470x10 520x6

Calf raises on leg press: Deep stretch, full extensión with hold at top
520x10 for 4 sets


Chest: hypertophy workout and Abs

Barbell bench press
135x20 175x10 225x10 225x10 225x9 225x8 235x6

Superset

Abdominal knee pulls on ball
4 sets of 20


Incline barbell bench
165x8 165x8 165x8 165x8 175x6

Superset

Abdominal crunches on ball
4 sets of 20


Incline cheat busters with db's
4 sets of 45x12

Superset

Abdominal V ups
4 sets to failure


Flat bench db flies
4 sets of 45x10

Superset

Situps
4 sets of 20


Decline bench press
4 sets of 60x15

Superset

Leg raises
4 sets to failure

 

[EMPIREMIND]

I have been getting great rest these last few days. The higher dosage of three at night has been very effective for me. I would even say that at three a day all before bed it would be an effective product because the bottle would stretch for two months and it definitely is beneficial. Anyways i am back up to a 3:3 am/pm split of dosing. Very strong stuff. This would make for a great pct. I have never done a cycle, but the way this stuff hits i would imagine it would be very effective.

Day 24

Midday Cardio, 25 min stairs

Evening Cardio, 5 miles total
HIIT on eliptical:10 mins
Jog on elliptical: 37.5 mins


PM Training: Shoulders:

Barbell Military Press
95x15
115x12
135x10
135x10
145x9
155x8


Circuit 1: 4 rounds, 4 exercises

Barbell Military Behind The Neck
95x15
115x15
135x12
155x10

Swinging Side Lateral Raises
4 sets of 45x12

Upright Rows w/ Plates
35 each hand x 12
35 each hand x 12
45 each hand x 10
45 each hand x 10

Wide Grip Pull-ups
4 sets of 10


Circuit 2: 4 rounds 3 exercises

Barbell Shrugs
185x20
275x20
395x10
395x10

Rear Delt Db Flies
45lb db's, 4 sets of 10

Wide Grip Pull-ups
4 sets of 10


DB Arnold Press
45x12
60x9
70x6

Cable Ride and Rear Relt Raises
8 sets to burnout, each side w/ weight drops

 

[BPS]

Solid review. Glad you are enjoying 3/3. Still early -- so the fun has just begun!

 

[NattyForLife]

Solid review. Glad you are enjoying 3/3. Still early -- so the fun has just begun!

agree here! I have tried the 3:3 dosing and i also like it! I also like just 2:2 dosing! Kind of makes the bottle stretch a little further!

 

[EMPIREMIND]

DAY 25

Day off from cardio

PM Training: Back and Triceps


Barbell T Bar

3 - 45 Plates
10 reps
4 - 45 Plates
10 reps
5 - 45 Plates
10 reps
6 - 45 Plates
6 reps


Barbell Bent Over Rows, Over Hand, Wide

205x10
225x10
245x10
275x8


One Arm MountainDog Barbell Lat Rows

2 25 Plates
10 Reps Each Side
2 25 Plates
10 Reps Each Side
3 25 Plates
10 Reps Each Side


One Arm Parallel Barbell Lat Rows

3 25 Plates
10 Reps Each Side
2 25 Plates
20 Reps Each Side
1 25 Plate
30 Reps Each Side


Single Arm Lat Pull Down

130x6
100x10
100x10
100x10


Underhand Cable Rows
205x10
225x10
265x6
5 plate drop set starting at 205, each drop 10 pounds


Wide Grip Lat Pullovers on Lat Pulldown Bar

5 sets of 40x20


30 min rest and refuel

Triceps

Barbell Skull Crushers
65x10
95x10
115x7
115x7
85x10

Close Grip Bench
135x15
185x12
225x8
235x4
235x4
225x7
185x10

Tricep Pushdowns
72.5x10 overhand
35x15 underhand
80x10 overhand
35x15 underhand
95x6 overhand
35x15 underhand

 

[NattyForLife]

DAY 25 Day off from cardio PM Training: Back and Triceps Barbell T Bar 3 - 45 Plates 10 reps 4 - 45 Plates 10 reps 5 - 45 Plates 10 reps 6 - 45 Plates 6 reps Barbell Bent Over Rows, Over Hand, Wide 205x10 225x10 245x10 275x8 One Arm MountainDog Barbell Lat Rows 2 25 Plates 10 Reps Each Side 2 25 Plates 10 Reps Each Side 3 25 Plates 10 Reps Each Side One Arm Parallel Barbell Lat Rows 3 25 Plates 10 Reps Each Side 2 25 Plates 20 Reps Each Side 1 25 Plate 30 Reps Each Side Single Arm Lat Pull Down 130x6 100x10 100x10 100x10 Underhand Cable Rows 205x10 225x10 265x6 5 plate drop set starting at 205, each drop 10 pounds Wide Grip Lat Pullovers on Lat Pulldown Bar 5 sets of 40x20 30 min rest and refuel Triceps Barbell Skull Crushers 65x10 95x10 115x7 115x7 85x10 Close Grip Bench 135x15 185x12 225x8 235x4 235x4 225x7 185x10 Tricep Pushdowns 72.5x10 overhand 35x15 underhand 80x10 overhand 35x15 underhand 95x6 overhand 35x15 underhand

Another awesome session! Your back must be your strong suit??...am i right?

 

[EMPIREMIND]

Another awesome session! Your back must be your strong suit??...am i right?

Its definitely becoming that. My strentgh keeps going up and ive seen alot of development. When my shoulder got injured i kept hitting back, that and the deadlifts really brung it to the next level. I am trying to get my chest and shoulder game to match now... Im excited because that means i get to train em with conviction now lol

 

[EMPIREMIND]

Ive been doing the 3/3 dose again for about a week now. And ive definitely been enjoying it. I think this is a great dose to be at. Its very powerful, but i wake up refreshed and sleep well. Also libido enhancement is fun. Havent had too many uncontrolable urges, but I just have that great overall feeling.

Day 26

Midday Cardio
25 mins up and down stairs

Evening Training
Chest - German Volume Training influenced 10x10 structure

Incline Dumbell Press
35x30, 50x15 warm ups
90x10 for 5 sets

Flat Dumbell Press
90x10 for 5 sets
(I started to fail on my last two or three sets at reps 8-10, had a light spot to finish, as well as using rest pause for the final 3 reps)

Total DB Press 90# for 100 Working Reps


Incline Cable Flies
25x15
30x10
30x10
35x6

Downward Cable Flies
30x10
30x10
35x10
35x10


Machine Bench Press
150x15
170x15
170x12
130x15

Superset

Dumbbell Pullovers
50x15
60x10
60x10

 

[EMPIREMIND]

Day 28

Pm Training: Legs with a focus on hamstrings

Front Squats
5 sets of 135x10

Landmine Squats with Barbell (seen on AM homepage in article this week)
1 45 plate x 10 reps
2 45 plates x 10 reps
3 45 plates x 10 reps
4 45 plates x 10 reps

Smith Machine Lunges (each leg)
70x10
120x10
140x10
170x8
220x6

Glute and ham raises on back extension
body weight x10
25x10
50x10
80x10

Lying leg curl
85x30
70x35
55x35

 

[KilaCali]

Awesome, looking great man, yea those landmine squats are awesome, I like to do a clean and press type movement like that as well for the in close grip shoulders..

 

[Chrisehyoung]

Day 28

Pm Training: Legs with a focus on hamstrings


Landmine Squats with Barbell (seen on AM homepage in article this week)
1 45 plate x 10 reps
2 45 plates x 10 reps
3 45 plates x 10 reps
4 45 plates x 10 reps

I feel like I am the only one who was doing these already. I love the landmine barbell for so many exercises. Good on ya man for adding something new into your training. Far too many guys just go through the motions day after day, week after week.

 

[EMPIREMIND]

I feel like I am the only one who was doing these already. I love the landmine barbell for so many exercises. Good on ya man for adding something new into your training. Far too many guys just go through the motions day after day, week after week.

Lol i hear u bro. Those are def good, but they remind me of a hack squat machine kind of. The problem i had was once i went to four plates it was killing my wrists, three plates or less was perfect, just need to do higher reps. And odd enough that entire workout was abnormal for me. I usually hit legs with back squats, leg press and ham curls. Nice to change it up!

 

[Chrisehyoung]

Lol i hear u bro. Those are def good, but they remind me of a hack squat machine kind of. The problem i had was once i went to four plates it was killing my wrists, three plates or less was perfect, just need to do higher reps. And odd enough that entire workout was abnormal for me. I usually hit legs with back squats, leg press and ham curls. Nice to change it up!

I love changing up my workouts. It's like a whole new challenge.

 

[NattyForLife]

I feel like I am the only one who was doing these already. I love the landmine barbell for so many exercises. Good on ya man for adding something new into your training. Far too many guys just go through the motions day after day, week after week.

Nothing wrong with the basics!

 

[Chrisehyoung]

Nothing wrong with the basics!

All my workouts are based around the basic big lifts but I like to change up my accessory lifts for new challenges. Keeps it fresh.

 

[EMPIREMIND]

Day 29

Fasted AM Cardio

Level 12 on Elliptical
15 mins HIIT 15 secs sprint 45 secs jog
20 mins steady jog at 6 speed
Total 4 miles


PM Training: Arms

Close Grip Bench
115x20 205x10 255x10 255x8 205x10
Superset
5 sets supinated curls with 60 lb dbs to failure

Weighted Dips
45x15 45x15 90x10 90x10
Superset
Wide grip bicep cable curls
65x10 72.5x10 85x10 95x6

Tricep overhead extensions with cable
72.5x10 80x10 95x10 100x10

Db hammer curls 5 straight up , 5 across the chest
60x10 70x10 80x10
Superset
DB French Curls
70x10 90x10 90x10

 

[EMPIREMIND]

Im coming to the tail end of my run with only a few days worth left in the bottle. I defintely enjoyed this product nd have made some great progress in my time using it. The sleep has been incredible, and the libido amplification has been fun. As i mentioned before this would work as a great pct.

 

[KilaCali]

Same here man, todays the last day unfortunately :/ definitely gonna be looking for this in a couple weeks come pct from my cycle.

 

[EMPIREMIND]

Day 29

Fasted AM Cardio
Level 12 on Elliptical
35 mins steady jog at 6 speed
Total 3.5 miles

Calf extensions
150X10 190x10 225x10 250x10 305x5

Abs
300 torso twists
100 Roman chair leg raises
100 Reverse crunches

Oblique cable woodchoppers
20x20 for 5 sets each side

Cable rope crunches
50X20 60x20 60x20

Bent Leg raises on decline bench
5 sets to failure

Torso twist machine
3 sets 130x20 each side


PM Training
Olympic Clean Jerk and Press
135 x 5
155 x 5
175 x 5
185 x 4

Deadlifts
315x10
325x10
325x15
415X6
315X10
315x8

 

[NattyForLife]

Strong way to finish off yalls log! If yall could be so generous when you finish your logs, could you put a review for it in the product review section? Thanksn

 

[EMPIREMIND]

Strong way to finish off yalls log! If yall could be so generous when you finish your logs, could you put a review for it in the product review section? Thanksn

Absolutely. Also going to post some pics on here. Still got a few more days brother.

 

[NattyForLife]

Absolutely. Also going to post some pics on here. Still got a few more days brother.

cant wait to see them brother!

 

[KilaCali]

Definitley putting up the best review I can tomorrow, today is my last day also will be posting pics on my logs. thanks all you guys for being involved in supplying and the guys for running them alongside mine to give the supplement world more idea's and direction for those looking for good quality supplements!

 

[EMPIREMIND]

Day 30: Legs and Arms

Legs

Barbell Squats
225x20
275x20
315x15
225x25
225x20
100 Reps Total

Front Squats, Feet Together
3 sets of 135
*
Leg Extensions
190x15
210x15
265x15
315x9

Lying Leg Curls
125x15
145x15
155x15
175x10

DB Straight Leg DeadLifts
45x15
65x15
75x15
75x15

Walking Lunges
Bodyweight x 30 Yards x 4 sets


Arms

Opposing Set 1
Barbell Wide Curl and Barbell French Curl
4 sets of 65x15 each

Opposing Set 2
DB seated curls
35x10 - 4 sets
DB Skull Crushers
30x10 - 4 sets

Opposing Set 3
Hammer Curls:7 straight up, 7 across the chest
45x14- 4 sets
Tricep Pushdown
50x20
57.5x15
65x12
72.5x10

Opposing Set 4
Standing Cable Bicep Curls
20x20
25x15
30x12
35x10
DB Tricep Kickbacks
25x10 - 4 sets