WORKOUT\r
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Flat Barbell Curl \r
5 sets - 15, 12, 10, 8, 6 reps\r
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Preacher Machine Curl \r
4 sets - 15, 12, 10, 8 reps\r
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Hanging Close-grip Curl\r
3 sets - 15, 12, 10 reps\r
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Alternating Dumbbell Curl\r
3 sets - 12, 10, 8 reps per arm\r
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Tricep Pushdown \r
4 sets - 15, 12, 10, 8 reps\r
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Close-grip Bench Press\r
4 sets - 12, 10, 8, 6 reps\r
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Lying One-arm Tricep Extension\r
3 sets - 15, 12, 10 reps\r
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Overhead Rope Extension\r
4 sets - 15, 12, 10, 8 reps\r
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Classic & Personalized Workout and Nutrition Plans? \r
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