1 week - 1 day Arm & Abs

Barbell Biceps Curls 4 × 12,10,8,8 Dumbbell Biceps Curl 4 × 10,9,8,7 Dumbbell Hammer curl 3 × 10,9,8,8 Overhead Triceps extension 4 × 12,10,9,8 Triceps Press 3 × 12,10,10 Triceps Pushdown 4 × 12,10,10,8 Seated Palm-Up 2 × 12,12 Seated Palm-Down 2 × 10,10 Hanging Knee Ups 2 × 10,10 Plate Bench Crunches 3 × 12,10,10 Russian Twist 2 × 20-25sec.