Friday

If you want to do curls then make them thick bar curls. Using a 2 inch bar stresses the grip and forearms much more during the curl.

Training:
Deadlift 3x5
Lunges 2x30 seconds
Do 2 circuits of the following
V-ups x15
Hip-ups x15
Alternate toes touches x12
Rest 1 minute
Rest 5 minutes
400 meter run
5 dumbbell swings each arm
5 dumbbell snatches each arm
3 rounds for time