Upright Cable Curls - set1: 20kgps - 8 reps, set2: 30kgps-8reps, set3: 35kgps-8reps, set4: 30kgps-8reps
Close Grip Bench EZ bar - set1: 70kg - 8 reps, set2: 70kg-8reps, set3: 70kg-8reps, set4: 70kg-8reps.
Bent Over Curls EZ bar - set1: 35kg - 8 reps, set2: 35kg-10reps, set3: 37.5kg-8reps, set4: 35kg-8reps.
Behind Neck Tricep Extension EZ - set1: 35kg - 8 reps, set2: 35kg-10reps, set3: 37.5kg-10reps, set4: 37.5kg-10reps.
Dumbbell Concentration Curls - set1: 20kg - 5 reps then 17.5kg for 3 reps, set2: 20kg - 5 reps then 17.5kg for 3 reps, set3: 17.5kg - 7 reps then 15kg for 2 reps set4: 17.5kg - 7 reps then 15kg for 2 reps.
Cable Skull Crushers - set1: 50 - 12 reps, set2: 50+10kg-8reps, set3: 50+10kg-8reps, set4: 50+10kg-8reps.
Lying cable Curls - set1: 50+10kg - 8 reps, set2: 50+10kg-7reps, set3: 50+10kg-8reps, set4: 50+10kg-8reps.
Pushdowns - set1: 30kg - 10 reps, set2: 35kg-7reps, set3: 35kg-7reps, set4: 35kg-6reps.
Calf Raises (smith) - set1: 110kg - 8 reps, set2: 110kg-8reps, set3: 110kg-8reps, set4: 110kg-10reps.
Toe Presses on Leg Press - set1: 118kg - 10 reps, set2: 118kg-12reps, set3: 118kg-12reps, set4: 118kg-12reps.
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