Bi's & tri's Week 3 Standing BB curl/warm2X 45, 65 working3X 95, 110, 115/75 reps 12,11,10/11 Close grip BB/warm2X 95x2 working3X 145, 165, 175/95 reps 14,11,9/18 Alt hammer curl/working3X 50, 55, 60  reps 11,9,8 DB overhead ext/working3X 90, 95x2  reps 13,11,10 DB preacher curl/working3X 30, 35x2 reps 15,15,13 In skull crushers/working3X 70  reps 15,14,13 Did the intervals on elliptical  Cardio sets.  1, 1, 1, 1, 1, 1, 1, 1, 1, 1