Biceps..

Standing EZ curl bar
(warmup)...40x12,40x10,50x4
Sets...(not counting bar weight)...10x70,10x70,6x90,6x90 supersetted each set with one arm concentration curls..10x30 each

Preacher curls
Sets....(not counting bar weight)...7x70,7x70,4x80,4x80 supersetted with one arm dumbbell preachers...10x30

Standing cable curls...
Sets....7x140

Forearms....
Standing wrist curls with dumbbells(warmup)...15x30
Sets...13x65,10x70,10x70

Reverse cable curls...
Sets...8x115,7x115

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