Warm-up
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Eliptical for 10 minutes
Internal and external rotation (for rotator cuff) 3 x 15 each arm – 2.5lb
Training
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Alternating DB Curls: 4 x 15 – 30lbs, 40lbs, 50lbs, 50lbs
Close Grip Bench Press (12 inch grip): 5 x 6 – 95lbs, 135lbs, 185lbs, 225lbs, 265lbs, 285lbs
DB Concentration Curls: 3 x 15 – all sets w/ 30lbs
Cross Neck DB Extensions: 4 x 20 – all sets w/ 25lbs
DB Side Laterals: 2 x 30 – all sets w/ 30lbs
Wrist Curls: 2 x 30 – both sets w/ 45lbs bar
Wrist Extensions: 2 x 30 – 18lbs, 18lbs (23
