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4 set
12 reps / Arm * 1 set 12,5 kg
10 reps / arm * 3 set 15 kg
8 reps / arm 15 kg - dropset - 10 reps / Arm 10 kg
Scullcduschers
20 reps * 5 set 20 kg
Overhead cable curl
dumbbell curl
12 reps / arm * 1 set of 12.5 kg 10 reps / arm * 3 sets 15 kg 8 reps / arm 15 kg - dropset - 10 reps / arm 10 kg
Scullcduschers
20 reps * 5 sets 20 kg
Overhead cable curl
12 reps * 4 sets 10 kg / side
Triceps Pusch down - superset - reverse grip
15 reps / Angle * 4 sets 17,5kg
Biceps curl with rod
8-25 reps * 7 sets with 15 seconds rest between each 17.5 kg //

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