Biceps | Triceps | Shoulders | Abs

Strict barbell curl 8x8 2:0:2:0 : 15 seconds rest

Close grip bench 4x2-5 1:1:2:1 : 90 seconds rest

Barbell preacher curl / seated overhead dumbbell tricep extension 3x10-15 1:1:3:0 / 3x12-8 1:0:2:0 : 30 seconds rest

Cable hammer preacher curl / tricep pushdown 3x15 1:1:2:0 / 3x15 1:1:2:1 : 30 seconds rest

Incline lateral raise / hanging leg raises 3x12-15 1:0:2:1 / 3x8 1:1:2:1 : No rest