17 DEC: core & arms

  1. plank: 2 minutes
  2. reach & rotate plank: 10 each
  3. Unilateral bicep triset
    a. concentration curl: 35 x 12, 9
    b. preacher curl: 15 x 12, 12
    c. preacher hammer curl: 20 x 12; 15 x 12
  4. Incline dumbbell curls: 20s x 8, 7, 9, 9
  5. Unilateral tricep triset
    a. overhead extension: 25 x 12, 12
    b. cross body extension: 25 x 8; 20 x 6
    c. reverse grip cable extension: 20 x 12, 9
  6. Nautilus curl: 70 x 20; 80x10-70x5-60x3
  7. Tricep cable pressdown: 110 x 21s; 130 x 21s
  8. EZ-bar reverse cur"l: 65 x 12, 12, 12, 15

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