Standing calf raise 4x15 Dumbell hammer curls 4x11-20 Hammerstrength mts curls 3x12-14 Dumbell preacher curls 3x10-11 Weighted dips 3x8-12 w drop to bodyweight on last set for 9 Ez bar pressdown 3x20 superset leaning cable extensions 3x13-15 One arm dumbell overhead extension 3x12
