a.
Dumbbell external rotation 10 reps — 4 sets, tempo 3; 0; 2; rest 30 seconds b. Incline dumbbell preacher curl 10 — 12reps — 4 sets, tempo 3; 0; 1 c. Tricep rope pushdowns 15 reps — 4 sets, tempo 2; 0; 2; rest 45 seconds d. Scott curl reverse biceps curls 8 — 10 reps — 4 sets, tempo 2; 0; 2 e. Overhead dumbbell triceps extension 12 — 15 reps — 4 sets, tempo 2; 2; 1; rest 45
Dumbbell external rotation 10 reps — 4 sets, tempo 3; 0; 2; rest 30 seconds b. Incline
dumbbell preacher curl 10 — 12reps — 4 sets, tempo 3; 0; 1 c. Tricep rope pushdowns 15 reps — 4 sets, tempo 2; 0; 2; rest 45 seconds d. Scott curl reverse biceps curls 8 — 10 reps — 4 sets, tempo 2; 0; 2 e. Overhead dumbbell triceps extension 12 — 15 reps — 4 sets, tempo 2; 2; 1; rest 45
dumbbell preacher
curl 10 — 12reps — 4 sets, tempo 3; 0; 1
c. Tricep rope pushdowns 15 reps — 4 sets, tempo 2; 0; 2; rest 45 seconds d. Scott
curl reverse biceps
curls 8 — 10 reps — 4 sets, tempo 2; 0; 2 e. Overhead
dumbbell triceps extension 12 — 15 reps — 4 sets, tempo 2; 2; 1; rest 45
dumbbell triceps extension 12 — 15 reps — 4 sets, tempo 2; 2; 1; rest 45 seconds