One leg body weight calf raises 4x15 One arm cable hammer curls 5x8-15 Dumbell concentration curls 3x10 One arm hammer strength mts curls 3x8-9 One arm triceps pressdown 4x9-20 One arm leaning cable extension 3x11-13 One arm cable overhead extensions 3x10 Vbar pressdown 3x8-10
