Quality-Street
01-08-08, 06:47 PM
Warm Up:
10 kg:
15 x Curls
Switch to 20 kg:
4 x 8 Incline Press
5 x 12 Alternate Curls
3 x 8 Dumb-Bell pullovers
4 x 12 Arnold Press
5 x 8 Front Dumbbell Raise
3 x 12 Dumbbell Row
4 x 12 Ab Crunches
Switch to 12 kg
6 x 8 Outward Lifts
Warm Down:
Switch to 10 kg
15 x curls
10 kg:
15 x Curls
Switch to 20 kg:
4 x 8 Incline Press
5 x 12 Alternate Curls
3 x 8 Dumb-Bell pullovers
4 x 12 Arnold Press
5 x 8 Front Dumbbell Raise
3 x 12 Dumbbell Row
4 x 12 Ab Crunches
Switch to 12 kg
6 x 8 Outward Lifts
Warm Down:
Switch to 10 kg
15 x curls