Biceps
Barbell Curls: 4 sets 8-10 reps
Dumbell Incline Curls: 4 sets 8-10 reps
Machine Preacher Curls: 4 sets 8-10 reps
Two Arm Cable Contraction Curls: 4 sets 8-10 reps
Triceps
Close Grip Bench Press: 4 sets 8-10 reps
Dumbell Tricep Kick Backs: 4 sets 8-10 reps
Cable Tricep Push Downs: 4 sets 8-10 reps
