Bi's & tri's Week 3 Seated BB curl/warm2X 45,65 working3X 85 reps 12,15,15 Close grip BB/warm2X 45, 65 working3X 115, 135  reps 20,15,15 1 arm preacher curl machine/working3X 30 reps  15,15,15 1arm overhead ext machine/working3X 40 reps 15,15,15 Rope curl/working3X 60, reps 20,20,20 Rope ext/working3X 80, reps 20,20,20 Did the intervals on elliptical  Cardio sets.  1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1