Biceps

Standing olympic bar curls
(warmup)...50x12,50x8,60x6
Sets....80x12,90x10,100x8,105x5,105x5

Incline dumbbell isolation curls
Sets...35x12,40x10,45x7

Seated incline dumbbell curls
Sets....45x8,50x5,60x3


Triceps

Power rack extensions
(warmup)...50x12,50x10,60x10
Sets...85x12,95x6,100x4

Between benches dips with plates
Sets...BWx10, BW+90x10,BW+100x11,BW+100x9

One arm dumbbell extensions
Sets....25x12,30x10,30x10

Upper cable pressdowns
Sets....160x12,165x14,165x15

Reverse upper cable pressdowns
Sets...115x10,115x10


Forearms
Superset EZ bar reverse curls with EZ bar wrist curls
Sets....35x20,35x20,35x15/65x20,65x25,65x20



Obliques
Sets....95x15,115x15,115x15(each side)

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