10 minutes on the stepmill to warm up.
3 sets skull crushers 12 reps. Last set to failure.
3 sets seated dumbbell curls with a twist. Starting with palms facing to the front and after reaching the top twisting hands just past a hammer grip, and slowly lowering back to the beginning.
Superset
3 sets of tricep pushdowns with two ropes, keeping my hands away from each other as much as possible.
3 sets of tricep bench dips.
3 sets of ez curl bar 21's
Last set to failure..
Sunday is day off, so nothing happening there.
