Barbell Curl4 Sets 12,10,10,8 reps
Dumbbell Alternate Bicep Curl4 Sets 12,10,8,8 reps
Standing Dumbbell Reverse Curl4 Sets 12,10,10,8 reps
Preacher Curl3 Sets 12,12,12 reps
Dumbbell One-Arm Triceps Extension4 Sets 12,10,10,8 reps
Weighted Bench Dip4 Sets 15,12,12,10 reps
Lying Triceps Press4 Sets 12,10,10,8 reps
Triceps Pushdown3 Sets 12,10,10 reps