Hammer Swings: 25 reps/arm
Spider Curls: 2 sets of 20 reps @ 10 pounds, 1 set of 15 reps @ 15 pounds
Super Sets 1-2:
Dumbbell Curls: 20 reps @ 10 pounds
Hammer Curls: 20 reps @ 10 pounds
Super Set 3:
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds
Ring Pull Ups: Max Reps - 10
Super Sets 4-6:
Tricep Pull Downs w/kickbacks: 15 reps @ 10 pounds
Tricep Push Downs: 15 reps @ 10 pounds
Skull Crushers: 15 reps @ 15 pounds
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