26 Feb 15: Arms VIII

0715 Quy Mill

A1 Standing DB curl (3s neg) 7.5sx4x10

A2 Rope pushdown 11x25, 14.5x20,15, 10

B1 BB curl (3s neg) 20x8, 22.5x8,8,8

B2 French press 15x10, 17.5x10, 20x10,

C1 Hammer curl 12.5sx4x8

C2 Standing rope extn 11x4x10

D1 Captain's chair 3x10

D2 Seated rope crunch 25x3x12