Notes
Biceps and Chest
Barbell curls- 4x10 @ 30lbs
curls with the band- black- 3x 15
Alternating DB Curls- 2x10 @10lbs, 1x10 @ 12lbs (time to go up)
Chest- Barbell press- 4x10 @ 55lbs
lying db flys- 3x12 @ 12lbs (go up here too)
overhead db lifts- 3x8 @ 20lbs