[DocColossus]

Biceps
Dumbbell hang concentration curl 90/10,10,10

Barbell curl 110/10,10,10

Seated Bicep Curl 175/10. 155/10. 140/10. 130/10.

Seated Bicep Close Hammer-style Curl 100/15,15,15,15

Core
Torso rotation 70/10,10,10,10,10

Low back extension
150/10,10,10,10

Cardio
Elliptical 25min