Bi's & tri's Week 1 Standing BB curl/warm2X 45,75 working3X 105, 115, 120 reps 10,9,8 Close grip BB/warm2X 45, 95, working3X 145, 165, 175 reps 10,9,8 Alt hammer curl/working3X 45, 50, 55 reps  10,9,7 DB overhead ext/working3X 80, 95x2 reps 18,9,8 DB preacher curl/working3X 25 reps 14,15,15 In skull crushers/working3X 70  reps 10,10,9 Did the intervals on elliptical  Cardio sets.  1, 1, 1, 1, 1, 1, 1, 1, 1, 1