Dumbell hammer curls 4x12-20 Dumbell preacher curls 4x7-8 High pulley double biceps curls 3x9-10 Ez bar triceps pressdown 3x20 superset leaning ez bar extensions 3x15 One arm cable overhead extensions 3x9-12 One arm cable pressdown 3x9-10 Standing calf raises 4x10-12
