Super set
Cable Bicep Curl
2 sets 20 reps 70% 1RM
Cable V-Bar Tricep Extension
2 sets 20 reps 70% 1RM
Drop set
Ez Bar Bicep Curl
4 sets 2 drops 12 reps 80% 1RM
Normal Set
Lying Tricep Extension
4 sets 12 reps 80% 1RM
Drop set
Seated Hammer Curl
3 sets 1 drop 10 reps 90% 1RM
Normal Set
Plate Tricep Extension
3 sets 10 reps 90% 1RM
Normal Set
Machine Bicep Curl
2 sets 20 reps 70% 1RM
Normal Set
Cable Rope Bicep Extension
2 sets 20 reps 70% 1RM
