Total Sets = 25, 8487 pounds

9/28/12  Dumbbell Curls in Arms
15 x 10
20 x 10
20 x 10
20 x 10
25 x 6

9/28/12  Hammer Cable Curls in Arms
50 x 10
60 x 10
60 x 10
70 x 10
80 x 7

9/28/12  High Cable Curl in Arms
10 x 10
12.5 x 15
15 x 10
17.5 x 10
17.5 x 10

9/28/12  Pushdowns in Arms
30 x 10  Close grip
40 x 10
40 x 10
40 x 10

 

9/28/12  Pushdowns in Arms

40 x 10  Wide grip
50 x 10  Wide
50 x 12  Wide

9/28/12  Rope Pushdowns in Arms
30 x 10  Short pulley
20 x 12
30 x 10

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