Friday's Workout



Barbell Bicep Curls

Warm up Sets
45lbs x 10 reps
45lbs x 10 reps



1) 65lbs x 10 reps
2) 85lbs x 10 reps
3) 105lbs x 3 reps
4) 95lbs x 4


Dumbbell Bicep Curls

1) 20lbs x 8 reps
2) 25lbs x 8 reps
3) 30lbs x 8 reps
4)40lbs x 4 reps


EZ Curl Drops Sets

1) 50lbs x 10 reps
40lbs x 8 reps
30lbx x 6 reps


2) 50lbs x 10 reps
40lbs x 8 reps
30lbs x 6 reps


Barbell Skull Crushers

Warm Up
45lbs x 10 reps
45lbs x 10 reps


1) 55lbs x 10 reps
2) 65lbs x 10 reps
3) 75lbs x 8 reps
4) 85lbs x 6 reps


Overhead Tricep Extensions

1) 30lbs x 10 reps
2) 40lbs x 8 reps
3) 50lbs x 8 reps
4) 60lbs x 4 reps


Tricep Pressdown Dropsets

1) 40lbs x 10 reps
35lbs x 8 reps
30lbs x 6 reps


2) 47.5lbs x 10 reps
42.5lbs x 8 reps
37.5lbs x 6 reps