Cable pressdown/curl warm up 4 sets of 20 each way
Alt DB curl pyramid up to 80's for a set of 6 each arm
Seated preacher curl machine 4 sets of 20 single arm
Reverse bar curl pyramid up to heaviest set of 12
Cable pressdown 4 sets of 12
Incline JM Press pyramid up to heaviest set of 10
Sit ups on GHR 4 sets of 12
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