| Exercise | Weight | Reps | Rest |
| EZ Bar Curl | 50 | 6 | 60 |
| EZ Bar Curl | 70 | 4 | 60 |
| EZ Bar Curl | 90 | 2 | 60 |
| EZ Bar Curl | 100 | 1 | 60 |
| Dumbbell Alternate Curl | 30 | 6 | 60 |
| Dumbbell Alternate Curl | 30 | 4 | 60 |
| Dumbbell Alternate Curl | 45 | 2 | 60 |
| Dumbbell Alternate Curl | 45 | 1 | 60 |
| Dumbbell Curls | 30 | 6 | 60 |
| Dumbbell Curls | 30 | 4 | 60 |
| Dumbbell Curls | 45 | 2 | 60 |
| Dumbbell Curls | 45 | 1 | 60 |
| Dumbbell Curls Zottman | 30 | 6 | 60 |
| Dumbbell Curls Zottman | 30 | 4 | 60 |
| Dumbbell Curls Zottman | 30 | 2 | 60 |
| Dumbbell Curls Zottman | 45 | 1 | 60 |
2020.01.20
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