Arms Day Thursday, October 24, 2024 at 4:30 AM Bicep Curl (Dumbbell) Set 1: 10 lb × 12 [Warm-up] Set 2: 25 lb × 8 Set 3: 25 lb × 8 Set 4: 25 lb × 8 Bicep Curl (Dumbbell) Set 1: 25 lb × 8 Set 2: 25 lb × 8 Set 3: 25 lb × 8 Bicep Curl (Barbell) Set 1: 50 lb × 8 Set 2: 50 lb × 8 Set 3: 50 lb × 8 Triceps Extension (Dumbbell) Set 1: 35 lb × 8 Set 2: 35 lb × 8 Set 3: 35 lb × 8 Triceps Pushdown (Cable - Straight Bar) Set 1: 40 lb × 8 Set 2: 40 lb × 8 Set 3: 40 lb × 8 Gym Threads