Warm-ups not included:

SS:
Db tri kickback 3 sets 25X10
BB curls 3 sets 65X8 still stuck :(

SS:
overhead rope tri ext 90X10, 100X10 , 10
alt db curls 35'sX6, 30'sX10 dropset 35X8 25X8 15X10

SS:
single rev grip tri 3 sets 40X10
single cable curl 40X10, 10, 8

Cardio 30 min gluteal program on elliptical in THR zone.

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