This should actually catch my log up.

Hammer Curls
* 3 warm up sets of 12
* 4 work sets of 8

super set with

Reverse EZ Curls
* 3 warm up sets 12
* 4 work sets of 8

NOTE: When ever it says work set it is one rep shy of failure. This means I could not do one more rep.

Barbell Curls
* 3 warm up sets 10
* 4 work sets of 10

super set with

Fat Bar Triceps Pressdown Cable Attachment - Push Downs
* 3 warm up sets of 10
* 4 work sets of 10

Tricep Machine with elitefts Short Bands
* 3 warm up sets 12
* 4 work sets of 10

super set with

Seated Dips
* 3 warm up sets of 12
* 4 work sets of 10

Pull Down Abs with Spud Inc Long Ab Strap
* 3 sets 25

Leg Raises
* 3 sets 25

,
Dave Tate