Easy day.. just focus on bi's!

Standing D. Curls (reps for each arm)
30 x 12
45 x 10
55 x 8
60 x 6
65 x 4

Standing Reverse B. Curls
40 x 15
50 x 15
60 x 15
70 x 12
80 x 12

Single Arm Machine Preacher Curls
30 x 12
40 x 10
45 x 9
50 x 8
55 x 6

One Arm Preacher Curls
35 x 10
40 x 8
45 x 8
50 x 6

Then some abs and calves.. 4 movements.. 4 sets each.

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Comments

• Cermakovia 2012/01/06
  Are you still doing this program?