| Straight Bar Curls (grip the bar with your hands straight in front of your shoulders: medium=60-75% of max) |
3 sets of 8 |
| Hammer Curls (grip dumbells with your hands facing in and as you raise one dumbell, lower the other: medium= 60-75% of max) |
2 sets of 10(for each arm) |
| Bent Bar Curls (use a curlbar: heavy=80-95% of max) |
2 sets of 5 |
| Medium Grip Curls (hands 12 inches apart) |
1 set of 8 |
| Wide Grip Curls (hands 16 inches apart) |
1 set of 8 |
| Close Grip Curls(hands 8 inches apart) |
1 set of 8 |
| Chin Ups |
8-14 |
