Barbell Curl 45x12 45x12 55x8 55x7
Concentration Curl (L,R) 15x10,10 15x10,10 17.5x8,8
Dips 12, 10, 8
1-Arm Reverse Grip Press Downs (L,R) 15x12,12 15x8,8 10x12,12 10x12,12
Standing Calf Raise 100x15 140x10 140x10
ss w/ Seated Calf Raise 25x15 25x12 25x12
Duration: 40 minutes
Total Sets: Bis=7 Tris=7 Calves=6
Sport-Specific Training: 30 minutes flexibility & fitness routine training
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