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