• Standing dumbbell
curls: 4 sets 12,10,8,8 • Standing
cable rope pull downs: 5 sets 15,12,10,10,8 • Standing hammer
curls: 4 sets 12,10,8,8 • Standing Triceps push down: 5 sets 15,12,10,10,8 • Standing straight bar arm
curls: 4 sets 10,10,8,8 • Dips
on bench: 4 sets of at least 20 reps 20,20,20,20 • Seated concentration
curls or seated
machine curls: 3 sets - failure • Single arm reverse
cable pull downs: 3 sets of at least 20 20,20,20 • 10 - 15 mins
on bike or treadmill
Quads: squat (or leg press), leg extension Leg bi: leg
curl on 2 different
machines calves: standing calf raise, seated calf raise Chest: bench press,
cable flyes back: bent over row, pulldown traps: barbell shrugs * shoulders: behind neck press, side lateral bis: barbel
curl, one arm dumbell
curl on preacher bench tris: lying tricep extension,
cable pushdown fores: hammer
curls, behind the back standing wrist
curls abs: weighted crunches,
cable side crunches
So last workout they exercised their biceps doing barbell
curls on a preacher bench, this workout they'll use a Nautilus biceps
machine and next workout they'll do
cable curls on the low pulley.