Hammer Swings: 25/atm
Super Sets 1-2:
Spider Curls: 15 reps @ 10 pounds
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds
Super Set 3:
Spider Curls: 15 reps @ 15 pounds
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds
Ring Pull Ups: max reps (6)
Super Sets 4-5:
Tricep Pull Downs w/Kickbacks: 15 reps @ 10 pounds
Tricep Push Downs: 15 reps @ 30 pounds
Skull Crushers: 15 reps @ 10 pounds
Super Set 6:
Tricep Pull Downs w/Kickbacks: 15 reps @ 10 pounds
Tricep Push Downs: 15 resp @ 30 pounds
Skull Crushers: 15 resp @ 15 pounds
Super Sets 7-9:
Leaning Push Ups: 20 reps
Dumbbell Arm Raises: 20 reps @ 5 pounds
Super Sets 10-11:
Shrugs: 15 reps @ 50 pounds
Shoulder Press: 15 reps @ 25 pounds
Super Set 12:
Shrugs: 15 reps @ 70 pounds
Shoulder Press: 15 reps @ 40 pounds
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