1. Standard Grip Barbell Curl + Close Grip Barbell Grip 3set 8reps 2. Dumbbell hammer curl + DB Incline Curl 3set 8reps 3. Machine Preacher Curl 3set 8reps 4. Reverse Cable Curl + DB Wrist Curl 2set 8reps
1. Decline Barbell Skull Crusher + Barbell Tricep presses 3set 8reps 2. Triceps Press downs 3set 8reps 3. Triceps Machine Press down 3set 8reps 4. DB Overhead Extension 3set 8reps
1.Cable Curl 3set 16reps 2. DB Single Hand Curl (Wrist Inwards) 3set 16reps 3. DB Frog Conc. Curl 3set 16reps 4. Lat Bar Curl + Cable Higher Angle Curl 3set 16reps
1 Incline Barbell Skull Crusher 3set 16reps 2 Cable Underhand Pressdown 3set 16reps 3 Cable Kick back 3set 16reps 4 Triceps Dench Dips 3set 16reps