[lsuillini]

Ok, this is going to be like 5 updates in a row, because I'm lagging.. last Wednesday went like this.

Biceps

1 1/4 Preacher Curls SS Reverse Curls
8 x 40 SS 8 x 40
8 x 40 SS 8 x 40
8 x 40 SS 8 x 30
8 x 40 SS 8 x 30

Standing Side Cable Curls
8 x 60 drop 4 x 30 each side
8 x 60 drop 4 x 30 each side
8 x 60 drop 4 x 30 each side
8 x 60 drop 4 x 30 each side

Triceps

Narrow Grip Bench SS Skull Crushers
8 x 95 SS 8 x 60
8 x 95 SS 8 x 60
8 x 105 SS 8 x 60
8 x 105 SS 8 x 60

Reverse Curls
8 x 120 drop 4 x 100
8 x 120 drop 4 x 100
8 x 120 drop 4 x 100
8 x 120 drop 4 x 100

Forearms

Forearm Curls
10 x 50
10 x 50
5 x 50 drop 5 x 25

Reverse Forearm Curls
10 x 30
10 x 30
10 x 30