Pulldowns 5x12-8
Hammer Pulldowns 4x10
Barbell rows 3x8-10
One arm hammer rows 3x12
Stiff arm pulldowns 3x15
Face ins 3x12
Rear pec deck 3x12-15
Tricep workout 12 sets
Bb curls 5x8-10
Pannetta curls 3x12
Incline curls 3x10-12
Machine curls 3x10-12
Hammer curls 3x10
Concentration curls 310-12
Reverse curls 3x10
Leg curls 3x10
Leg extensions 3x10
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