Notes
First time doing this workout so took some time getting used to what weight to use
Alternating Shoulder Press 12 / 12 ....15lbs
In & Out Bicep Curl 12 / 19.....15lbs
Two Arm Tricep Kickback 12/ 12....15lbs
Deep Swimmers Press 12 / 12....15lbs
Full Supination Concentration Curl 12 / 12.....15lbs
Chair Dip 25 / 25
Upright Row 13 / 15 ....15lbs
Static Arm Curl 4 x4 15lbs x 2
Flip Grip Twist Triceps Kickback 10 @ 15lbs / 10 @ 10lbs
Seated two angle Shoulder fly 16 / 16... 10lbs
Crouching Cohen Curl 16 / 16 ...15lbs
Lying Down Triceps Extension 10 / 10....10lbs
Bonus round
In & Out straight arm shoulder fly 16 / 16.... 10lbs
Congdon Curl 12 / 15....15lbs
Side Tri rise each side 17/ 17 and 20 / 20