ARMS DAY

A1 biceps activations (manual and cable) – as many sets as needed, 5-8 reps

B1 Single arm DB preacher curls – 6 sets of 8-10 reps, 60 seconds rest between sets

C1 triceps activations (manual and cable) – as many sets as needed, 5-8 reps

D1 Lying DB triceps extensions – 5 sets, 8-12 reps
D2 Incline DB curls – 5 sets, 8-10 reps
60 seconds rest between sets

E1 Machine preacher curls – 5 sets, 10-15 reps
E2 Machine dips – 5 sets, 10-15 reps
45 seconds rest between sets