Standing Hammer Curls + Weighted Dips:
- 14kg x 10 (each arm) + 20kg x 10
- 16kg x 10 + 20kg x 10
- 20kg x 10 + 20kg x 10
- 22kg x 10 + 20kg x 10
- 24kg x 8 + 20kg x 10

Lat Pull Down Machine Bicep Curl:
- 19kg x 10 x 2
- 26kg x 10

Dumbell Hammer Curl (palm facing body, tracing up front of body):
- 12kg x 10 (each arm)
- 14kg x 10 x 2

Standing Cable Tricep Extension + Single Arm Cable Bicep Curl:
- 11.25kg x 10 (each arm) + 11.25kg x 10 (each arm)
- 11.25kg x 10 (each arm) + 13.7kg x 10 (each arm)
- 11.25kg x 10 (each arm) + 16.25kg x 10 (each arm)

Barbell Curls:
- work:rest = 1:1
- 30kg x 10, 25kg x 11, 22.5kg x 12, 20kg x 13, 17.5kg x 14