A Standing DB curl (3s negative) 10sx3x6
B Preacher curl 15x12, 12.5x12,12
C EZ rev curl 10x20, 7.5x20, 5x20 (10 full, 10 half)
D BB curl 20x10 (rest 20s), 8 (rest 20s), 6 (rest 20s)
E Rope pushdown 30x2x25, 25x25, 20x25 (15 flexed, 10 pumped)
F Bench dip 25xF, 45x3xF
G Smith CGBP (2s negative) 40x4x8
15mins wattbike
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