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Total Arms Day
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Concentration Curls
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3x12
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Tricep KickBacks
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3x12
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Seated External Curls
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3x12
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Seated Overhead Tricep Extensions
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3x10
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Seated Hammer Curls
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3x10
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Rope Pulldowns
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3x12
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Reverse Grip BB Curls
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3x12
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Rope Overhead Tricep Extensions
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3x12
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Bicep 21's
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2x
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Straight-Bar Tricep Pushdowns
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Dropset
Core
Ab rollouts
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3xAMAP
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Crunches
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100
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Planks
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3:00 (increase by 2 seconds everyday)