Thursday

3-12 70 bicep curl
3-12 40 forearm curl
3-12 50 arm curl
3-12 180 quad raise
3-12 60 forearm press
3-12 120 tricep press
3-12 120 tricep raise
3-12 190 abdominal press
3-12 160 pectoral fly
3-12 225 donkey