Triceps

Triceps Cable Pushdowns w/Rope
Set 1: 15 reps, 60 lbs
Set 2: 12 reps, 60 lbs
Set 3: 10 reps, 60 lbs

Reverse Grip Triceps Cable Pushdowns
Set 1: 15 reps, 50 lbs
Set 2: 12 reps, 60 lbs
Set 3: 10 reps, 60 lbs

Seated Overhead Dumbbell Extensions
Set 1: 15 reps, 20 lbs
Set 2: 12 reps, 20 lbs
Set 3: 10 reps, 20 lbs


Biceps
Standing Barbell Curl
Set 1: 15 reps, 30 lbs
Set 2: 12 reps, 30 lbs
Set 3: 10 reps, 30 lbs

Barbell Preacher Curls
Set 1: 15 reps, 10 lbs
Set 2: 12 reps, 10 lbs
Set 3: 10 reps, 10 lbs

Reverse Barbell Curls
Set 1: 15 reps, 30 lbs
Set 2: 12 reps, 30 lbs
Set 3: 10 reps, 30 lbs

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