Notes
Alternating Shoulder Press (30 lb+) - 17
In and Out Bicep Curls (30 lb+) - 18
Two Arm Tricep Kickbacks (20 lbs+) - 18
Alternating Shoulder Press (35 lb) - 15
In and Out Bicep Curls (35 lb+) - 18
Two Arm Tricep Kickbacks (25 lbs+) - 16
Deep Swimmer's Press(25 lb+) - 20
One Arm Full Supination Concentration Curl (25 lb+) - 20
Chair Dips - 20
Deep Swimmer's Press(35 lb) - 16
One Arm Full Supination Concentration Curl (35 lb) - 12
Chair Dips (one leg) - 30
Upright Rows (25 lb-) - 15 elbows higher than hands
Static Arm Curls (25 lb+) - 20
Flip Grip Twist Kickbacks (20 lb+) - 19
Upright Rows (20 lb+) - 17
Static Arm Curls (30 lb) - 13
Flip Grip Twist Kickbacks (25 lb) - 15
Seated Two Angle Shoulder Flys (15 lb) - 15
Crouching Cohen Curl (20 lb+ - lean against wall) - 25
Lying Down Tricep Extensions (20 lb+) - 20
Seated Two Angle Shoulder Flys (15 lb-) - 16
Crouching Cohen Curl (25 lb - lean against wall) - 13
Lying Down Tricep Extensions (25 lb) - 15
Bonus Round:
In and Out Straight Arm Shoulder Flys (15 lb) - 16
Congdon Curl (30 lb) - 15
Side Tri Rise - 16
In and Out Straight Arm Shoulder Flys (15 lb) - 16
Congdon Curl (30 lb) - 11
Side Tri Rise - 20