Triceps

French presses
Sets....75x12,95x6,95x6,100x3,100x3

Close grip cable pressdowns(changed pulleys after the first set)
Sets....140x9,100x10,110x9,120x8

CAble kickbacks
Sets....30x15,30x12,40x8


Biceps

Reverse barbell curls
Sets....60x8,70x8,50x12

Straight barbell curls
Sets....90x11,100x5

15 degree incline hammer curls
Sets....30x8,25x10,30x11

15 degree dumbbell curls
sets....40x5,40x6

Lying reverse animal curls
Sets....30x10,40x6,30x15

Regular animal curls
Sets....80x6,80x6

EZ curl bar standing
100x6,100x6

5 minutes of medium cardio

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