Cable curl/pressdown warm up
4 sets of 20 each way
Alt hammer curl
pyramid up to heavy set of 4 then drop set
Preacher machine curl
5 sets of 12 followed by drop set on last set
Reverse grip bar curl
5 set of 15
Cable pressdown
5 sets of 15
JM press
5 sets of 8
cable pressdown different grip
4 sets of 15
abs
4 sets of 20