bench dips 2x20
dumbbell curls 2x20 @30
incline curls 2x20 @ 20
hammer curls 2x20@ 20
close grip bench press 2x20 @50 (increase to 70 next time)
triceps pushdown 2x20@ 42.5 (increase to 50 next time)
behind the back wrist curls 2x20@ 35
30 minutes of weightlifting
16 minutes on the crosstrainer to burn off 190 calories. I stopped early because my stupid calf started aching.
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