Free at last Fridays  ARMS!!

Cardio, cardio, cardio 15 mins, building up (we'll cover that later)

Barbell Curl 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds of rest between sets

Lying Triceps Press 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds of rest between sets

Hammer Curls 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds of rest between sets

Triceps Pushdown 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds of rest between sets

Incline Dumbell Curl 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds of rest between sets

Cable Rope Overhead Triceps Extension 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds of rest between sets

Concentration Curls 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds of rest between sets

Tricep Dumbbell Kickback  10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds of rest between sets

Saturday and Sunday are rest days.  REST!