22 Jan 16: Arms 11

1000 ABW

A Rope pressdown 4x15 

B Dip 4x15 

C DB pronated kickback 4x6 

D Lying tri extn 2x10 

E Seated overhead rope extn 2x10 

F BB curl rest pause 5x10 (w/10s rest) 

G DB hammer curl 5x10 

H BB preacher 3x10

1400: 1hr basketball