malone8965’s BodyBlog

1.dumbell curls 5 sets of 10 10kg

preacher curls 5 sets of 10 10kg

barbell curls 5 sets of 10 20kg

2.sholder press seated= 15kg 3 sets 10

seated curls 3 sets of 10

4.barshurgs= 33kg 3 sets 10

3.dumbell curls = 11kg 6 to 8 reps double reps each arm=

preacher curls= 13.5kg 10 reps each arm= 3 times

barbell curl= 2×10 kg 16 reps to failure=

- for arm curls 3 sets of 10

bench= 30-40kg 3 sets how many i can do

5.press ups elevated= legs on bench and press up bars 10 reps

6.dumbell curls = 11kg 4 double reps each arm

preacher curls= 13.5kg 10 each arm

barbell curl= 2×10 kg 16 to failure

3 sets 10 front arm raises raises deltoids 5kg

WILL THIS HELP ME GAIN??