Arms
Rope push downs
18 * 15, 12, 12
Decline Close Grip
Bar * 10
60kg * 10
80 * 10
100 * 8
120 * 4
100 * 8
One arm french press
10 * 10
15 * 10
17.5 * 8, 8
Cable push down (straight bar)
41 * 15, 15
Preacher curl
Bar * 10
30 * 10, 10, 10, 10
Alternate DB Held Hammer curls
12.5 * 8, 8, 10, 9
Back rehab
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