EZ bar curls superset with light dumbbell concentration curls.
(warmup)...12x45,10x454x65,1x90
Sets....8x115,4x125,4x125,4x125
Dumbbell concentraion curls 3 sets 12x30

Preacher curls
Sets....7x95,4x105,4x105

Incline db curls
Sets....7x50,5x55

Standing cable curls
Sets....5x140,3x150

Forearms...

Standing wrist curls
Sets....15x65,10x70(with dumbbells)

Reverse cable curls
Sets...10x110,6x110,3x110(burnt out)

Abs(cable crunches and weighted leg raises)

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