Biceps. Triceps. Traps. Forearms.

Close grip bench / Plate loaded grippers

4 working sets x 3-5 / 4x15-20 1:1:2:1

Preacher curl / Hardy raise

3x12-7 1:1:3:0 / 3x10-12 1:1:2:1

Seated row kickbacks / Seated row single arm curl

3x12-7 1:1:2:0 / 3x12-7 1:0:2:0

Pronated cable curl / Cross body hammer curl / Trap face pull

3x10-12 1:1:2:0 / 3x10-12 1:0:2:0 / 3x10-12 1:1:2:0