Dumbell hammer curls 4x12-20 On arm dumbell preacher curls 3x7-10 High pulley double biceps curls 3x12-15 Ez bar pressdown 3x16-20 superset leaning ez bar extensions 3x15 One arm cable overhead extensions 3x9-12 Cross body dual pulley extensions 3x8-10 Single arm cable biceps curls 2x10-12