Arms - 04/0909

Pre Bracket:
3 x T-F
25g creatine
50g protein

Skull crushers - 4 sets
30kg - 10 reps (warm up)
45kg - 8 reps
45kg - 8 reps
45 kg - 8 reps

Bicep Curl - 4 sets
40kg - 8 reps (warm up)
52.5kg - 8 reps
52.5kg - 6 reps
52.5kg - 5 reps

Tricep Dips - 3 sets (full body)
25 reps
20 reps
20 reps

Preacher curl - 3 sets
30kg - 8 reps
30kg - 8 reps
30kg - 6 reps

Sit-ups - 2 sets - 200 in total
100 reps
100 reps

Post bracket:
50g protein