Ahms
Cable Curl "12’s" (like 21’s but not as many reps)
100 w/ outside grip
110 w/ inside grip
Preacher Curl Ouside Grip
95×12
115×6 +negative
EZ Bar Overhead Ext.
115×10
135×6
Close Grip Bench
255×6
280×3
Ez Bar Curl/ Hammer Curl Superset (super slow reps 3 seconds up and 4 down)
105×4/70×4
135×4/60×4
Pushdown (heavy stack)
100×12
120×9
Incline Curl Drops (super slow first set, normal second)
50×4/40×4
60×3/45×3
Extension Machine Drops
#8×4/6×4
#12×4/9×4
