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Tricep Pushdowns-5x12 Heavy, Heavier, Max out Machine
Preacher Curl 6x8. Light, Light, Heavy, Light, failure
T Bar Tricep Pushdowns, 6x 10 1 Light, 2 Medium, 3 Heavy- Last till Failure
Standing up Bicep Curls 5x5 each hand, light, little heavier, heavy-till failure.
Dumbell Skullcrushers- 8x4 heavy for all- last till failure
Underhand Grip Bicep Pulldowns- 10x6 Heavy, 3x5 Light but controlled, 2x4 Heavy controlled.
Strict Curls-5x5 Each hand, light, heavy, controlled slowwwwwwwwwww
Finish with tricep pushdowns-6x10 Medium, controlled
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