Arms and Shoulders

Barbell Curl/Close grip bench press

3(6-8)

90 sec rest

Standing Alt. Hammer Curls/Lying DB ext.

3(8-10)

60 sec rest

Cable Curl/Rope Pushdowns

3(10-15)

30 sec rest

Shoulder Press/Shrugs

3(8-12)

60 sec rest

Side DB raises

3(8-12)

90 sec rest