Bi's & tri's Week 4 Standing BB curl/warm2X 45, 65 working3X 105, 115, 115/65 reps 11,9,9/13 Close grip BB/warm2X 95x2 working3X 165x2, 165/95 reps 10,9,10/16 Alt hammer curl/working3X 50, 55, 60 reps 10,10,7 DB overhead ext/working3X 90, 95x2 reps 12,11,10 DB preacher curl/working3X 30x2, 30/20 reps 12,14,12/8 In skull crushers/working3X 70, 80, 80/40 reps 15,13,12/12