Db Hammer Curls- 4x10 My top set was with 60's.
Alternate Db Curls- 3x10
Single arm Db rows- 3x10-12 My top set was with 125 lbs.
Arrow Pulls- 3x10-15 (green band)
Wrist Roller 3 sets.
Abs- 40 Body curls, 35 Crunches
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