Single leg calf raises 4x15 Dumbell hammer curls 4x10-20 Hammer strength 1 arm mts curls 3x15 Seated high dual pulley curls 3x11-15 One arm pressdowns 3x12-20 Dip machine 3x11-18 Single arm dumbell overhead extensions 3x10-12 Dual pulley cross body extensions 3x10
