tuesday dumbell preacher curl 1x10 25 1x10 30 1x10 35 1x6 40 1x6 45 1x6 50 sqaut 1x3 225 1x3 245 1x3 275 barbell shrug 4x12 275 hammer curl 4x6 45 seated dumbell curl 4x12 30 reverse wrist curl 3x10 15