Biceps
Exercise
Cable curl: 3 sets 8 reps
One Arm Cable Preacher Curl: 3 sets 10 reps
Standing High Pulley Cable curl: 3 sets 10 reps
Rope Hammer Curl: 3 sets 12 reps
Triceps
Exercise
Lying Cable Tricep Extension: 3 sets 8 reps
Seated Low Pulley Overhead Tricep Extensions: 3 sets 10 reps
Two Arm Cable Tricep Kickbacks: 3 sets 10 reps
Reverse Grip Cable Tricep Extensions: 3 sets 12 reps
