Warm-Up! DB Curls & Tricep Press Downs, Fill up those muscles!
Alt. DB Curls | Super Set with | Tricep Press Downs - 4x8-10 2.
Machine Bicep Curls | Super Set with | Machine Tricep Extensions - 4x8-10
Barbell Curls | Super Set with | Close-Grip Bench - 4x7-10
DB Spider Curls | Super Set with | Rope Press Downs - Focus on Isolation - 4x10-15 - Spider curls - Controlled reps, squeeze at top for half a second, halfway through the set spin the dumbbells in your hands(see technique in video)