W1: Arms & W2: Arms

12/23/13

Workout 1
LF Machine Curls 4 x 15
Cable Curls 4 x 15
Rope Press 4 x 20
Incline DB Curl 3 x 12
Overhead DB Extension (single) 3 x 12
21 Curls x 3
Rope Press (overhead) 3 x 12
Ring Dips 2 x 15

Workout 2
Bar Curls 4 x 25
Press Down 3 x 15
DB Curl/Hammer Curl 4 x 10/10
Cable Curl (single) 4 x 12
Rope Press 3 x 12
Chin Ups x 3 x 10
Ring Dips 3 x 15