Thursday
'Light' arm day
Concentration Curl
to 15kg/33lbs x 12
s/s
Tricep Pressdowns
to 20p (eqv to 120kg/264lbs x 4 (loose form), d/s 10p x 12 and then multi-angle 7p x 9 reps an arm
3-Inch Wrist Roller work
Blip style to 67.5kg/148.5lbs x 20 reps, d/s using x 40 reps