- Regular curls
- 4 sets of 12 reps – 30 lbs
- Shoulder press up sitting down with curls
- 3 sets of 12 – 20 lbs
- 1 set of 10 – 25 lbs
- Hammer curls
- 3 sets of 10 – 25 lbs
- Shoulder ups to the side, standing
- 1 set of 10 – 20 lbs
- 2 sets of 10 – 15 lbs
- Triceps pull down machine
- 1.5 sets of 10 – at 5
- 1.5 sets of 10 – at 6