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Old 02-16-2012, 04:47 PM
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Alternate Dumbbell Curls (weight is total)
10reps - 20kg
10reps - 50kg
8 reps - 70kg

Tricep Press
30reps - 30kg
30reps - 30kg
10reps - 50kg
4 rep - 90kg

Concentration Curl
10reps - 10kg
10reps - 25kg
10reps - 35kg


Overhead Dumbbell Extensions
10reps - 10kg
10reps - 25kg
10reps - 35kg
10 reps - 45kg

Preacher Curls
50reps - 20kg
50reps - 20kg
3reps - 40kg


Rope Overhead Tricep pulls
10reps -10kg
10reps - 20kg
10 reps - 30kg

Forearm Curls SS Reverse forearm curls
30reps - 40kg
30reps - 40kg
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