15:55:32
Biceps & Triceps exercises
3 x 15 Seated bicepscurl
3 x Dips until you fall (as many as you can)
3 x 15 Preacher curl
3 x 15 Lay down tricepspress
3 x 15 Layed back bicepscurls
3 x 15 Pushdowns
3 x 15 Barbell curl
3 x 15 Kickbacks
3 x 15 Negative bicepscurl ( hold 20 sec down then up fast)
3 x 15 Cablepress
3 x drop set Hammercurls
3 x 15 Triceps press behind your head
3 x 15 Preacher curl
3 x 15 Lay down tricepspress
3 x 15 Layed back bicepscurls
3 x 15 Pushdowns
3 x 15 Barbell curl
3 x 15 Kickbacks
3 x 15 Negative bicepscurl ( hold 20 sec down then up fast)
3 x 15 Cablepress
3 x drop set Hammercurls
3 x 15 Triceps press behind your head