13/04/11

Traps, Biceps

Barbell front shrugs
60kg * 10, 10
100 * 10, 10
120 * 8
140 * 8
160 * 8
180 * 8

Overhead shrug
60 * 8, 8, 8

Barbell curl
Bar * 3
40 * 3
50 * 3
60 * 3, 3, 3, 3, 3

Hammer curl (non-alternating)
25 * 3
30 * 3, 3, 3, 3, 3

A1: Thor's Hammer
12.5 * 6, 6, 6

A2: One arm preacher Barbell curl
5 * 8, 8, 8

A1 and A2 superset.