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Day 16 is an arm day. Do some stretches before workout, it makes you less prone to injuries. Warm-up for 2-4 mins before workout, don't make your warm-up too long
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Following is what we performed in this routine:
Alternate Dumbbell Curl
3 Sets of 12 Reps

Barbell Curl (Wide Grip)
3 Sets of 8 Reps

Barbell Curl (Close Grip)
3 Sets of 8 Reps

Preacher Curl
4 Sets of 12 Reps

Low Pully Curls
3 Sets of 8 Reps

Tricep Push Down
4 Sets of 12 Reps

Skull Crushers
3 Sets of 8 Reps

Seated Dumbbell Extension
3 Sets of 8 Reps

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