30/12/2010 Biceps, Forearm & Abs

30/12/2010 Thursday

10min cardio

Machine preacher curl 4reps – 15times, 10times, 5 times – 8.5kg, 12.4kg, 18kg

Dumbbell bicep curl 4reps – 20times – 3kg each, 5kg each

Hammer curl 4reps – 20times – 5kg each

Seated palms-down barbell wrist curl 4reps – 15times

Seated palms-up barbell wrist curl 4reps – 15times

Flat bench lying leg raise 4reps – 10times

Decline crunch 4reps – 15times

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