9:00 Program A Seated Zottman Curls: 5-7 reps on a 501 tempo Rest 90 seconds Pronating Dumbbell Extensions: 6-8

6-8 reps on a 501 tempo Rest 90 seconds Seated Zottman Curls: 5-7 reps on a 501 tempo Rest 90 seconds Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo 9:30 Program B Incline Dumbbell Curls: 5-7 reps on a 501 tempo Rest 90 seconds California Press: 6-8 reps on a 501 tempo Rest 90 seconds Incline Dumbbell Curls: 5-7 reps on a 501 tempo Rest 90 seconds California Press: 6-8 reps on a 501 tempo 10:00 Program A Seated Zottman Curls: 5-7 reps on a 501 tempo Rest 90 seconds Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo Rest 90 seconds Seated Zottman Curls: 5-7 reps on a 501 tempo Rest 90 seconds Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo 10:30 Program B Incline Dumbbell Curls: 5-7 reps on a 501 tempo Rest 90 seconds California Press: 6-8 reps on a 501 tempo Rest 90 seconds Incline Dumbbell Curls: 5-7 reps on a 501 tempo Rest 90 seconds California Press: 6-8 reps on a 501 tempo 11:00 Program A Seated Zottman Curls: 5-7 reps on a 501 tempo Rest 90 seconds Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo Rest 90 seconds Seated Zottman Curls: 5-7 reps on a 501 tempo Rest 90 seconds Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo

11:30 Program B Incline Dumbbell Curls: 5-7 reps on a 501 tempo Rest 90 seconds California Press: 6-8 reps on a 501 tempo Rest 90 seconds Incline Dumbbell Curls: 5-7 reps on a 501 tempo Rest 90 seconds California Press: 6-8 reps on a 501 tempo 12:00 Lunch 1:30 Program A NOTE: Reps and tempo change from the morning's training. Seated Zottman Curls: 8-10 reps on a 302 tempo Rest 75 seconds Pronating Dumbbell Extensions: 10-12 reps on a 302 tempo Rest 75 seconds Seated Zottman Curls: 8-10 reps on a 302 tempo Rest 75 seconds Pronating Dumbbell Extensions: 10-12 reps on a 302 tempo 2:00 Neurotransmitter Boost 1 serving of Power Drive? 2:00 Program B* NOTE: Reps and tempo change from the morning's training. Incline Dumbbell Curls: 8-10 reps on a 302 tempo Rest 75 seconds California Press: 10-12 reps on a 302 tempo Rest 75 seconds Incline Dumbbell Curls: 8-10 reps on a 302 tempo Rest 75 seconds California Press: 10-12 reps on a 302 tempo *If you're like most people, you'll hit a "wall" about this time?it's what marathoners call "bonking." Of course, you'll have to remember that "riches go to the strong" and keep going. Power Drive should really help you maintain your strength and mental focus. 2:30 Program A Seated Zottman Curls: 8-10 reps on a 302 tempo Rest 75 seconds Pronating Dumbbell Extensions: 10-12 reps on a 302 tempo Rest 75 seconds Seated Zottman Curls: 8-10 reps on a 302 tempo Rest 75 seconds Pronating Dumbbell Extensions: 10-12 reps on a 302 tempo

3:00 Program B Incline Dumbbell Curls: 8-10 reps on a 302 tempo Rest 75 seconds California Press: 10-12 reps on a 302 tempo Rest 75 seconds Incline Dumbbell Curls: 8-10 reps on a 302 tempo Rest 75 seconds California Press: 10-12 reps on a 302 tempo 3:15 Mid-Afternoon Snack 1 serving of GROW!? (or other meal replacement drink) 1 low-glycemic index fruit, like an orange or a pear 3:30 Program A (High Reps) Seated Zottman Curls: 12-15 reps on a 201 tempo Rest 60 seconds Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo Rest 75 seconds Seated Zottman Curls: 12-15 reps on a 201 tempo Rest 60 seconds Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo 4:00 Program B (High Reps) Incline Dumbbell Curls: 12-15 reps on a 201 tempo Rest 60 seconds California Press: 15-20 reps on a 201 tempo Rest 60 seconds Incline Dumbbell Curls: 12-15 reps on a 201 tempo Rest 60 seconds California Press: 15-20 reps on a 201 tempo 4:30 Program A (High Reps) Seated Zottman Curls: 12-15 reps on a 201 tempo Rest 60 seconds Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo Rest 75 seconds Seated Zottman Curls: 12-15 reps on a 201 tempo Rest 60 seconds Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo 5:00 Program B (High Reps) Incline Dumbbell Curls: 12-15 reps on a 201 tempo Rest 60 seconds California Press: 15-20 reps on a 201 tempo Rest 60 seconds Incline Dumbbell Curls: 12-15 reps on a 201 tempo

 Rest 60 seconds California Press: 15-20 reps on a 201 tempo 5:15 Snack 2 low-glycemic index fruits, like oranges or pears 5:30 Giant Set (High Reps) Seated Zottman Curls: 12-15 reps on a 201 tempo Rest 0 seconds Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo Rest 0 seconds Incline Dumbbell Curls: 12-15 reps on a 201 tempo Rest 0 seconds California Press: 15-20 reps on a 201 tempo Rest 120 seconds Seated Zottman Curls: 12-15 reps on a 201 tempo Rest 0 seconds Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo Rest 0 seconds Incline Dumbbell Curls: 12-15 reps on a 201 tempo Rest 0 seconds California Press: 15-20 reps on a 201 tempo