Just some weights..
Biceps
Dumbell curls: 3 x 10 @ 15 lbs/arm
Concentration curls: 3 x 10 @ 10 lbs/arm
Barbell curls: 3 x 10 @ 35 lbs
Triceps
Lying overhead press (bar): 3 x 10 @ 25 lbs
Side bends
3 x 10 @ 10/15/15 lbs
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