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The Routine:
*Dips & Chins- 3 sets of 6-8 (slow and controlled just to get a pump)
Close Grip Press -with- Straight Bar Curl- 5 sets of 8-12 reps
Over Head Extension -with- Reverse Curl- 3 sets of 8-12 reps
Kickbacks -with- Dumbbell Curl- 3 sets of 8-12 reps
Rope Pressdown -with- Hammer Rope Curl- 3 sets of 8-12 reps
Concentration Curl -with- Reverse Pressdown- 3 sets of 10-15 reps
