Triceps 12-16 sets / Biceps 9-12 sets
A1 Angled bar pushdown 45x15,15,15,15
A2 Pinwheel DB curl 12.5sx12,12,12/side
B1 CG Smith foam press vs mini bands 30x10,8,8,8 (last set +5 pulses +5s iso)
B2 Incline bench squeeze curl 7.5sx12,10,10,10 (last set +5 pulses +5s iso)
C1 Lying KB extn 12sx12,12,12,12 (last set +3 pulses)
C2 EZ curl +20x8, +15x8,8 (3s descent, contraction at top) (last set +3 -nves)
C3 Band kickback 1x15/side
D V-sit x2x10
25mins recumbent bike
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