Preacher Curl (Barbell)
SETS
WEIGHT & REPS
W
22.5lbs x 12 reps
1
47.5lbs x 10 reps
2
52.5lbs x 10 reps
3
52.5lbs x 8 reps
Seated Cable Row - V Grip (Cable)
SETS
WEIGHT & REPS
W
70lbs x 12 reps
1
110lbs x 10 reps
2
110lbs x 10 reps
3
120lbs x 10 reps
Behind the Back Bicep Wrist Curl (Barbell)
SETS
WEIGHT & REPS
1
60lbs x 20 reps
2
70lbs x 20 reps
3
70lbs x 25 reps
4
80lbs x 25 reps
Best 1 Rep Max