Biceps

Standing ez bar curls(superset last 2 with d.b. concentration curls)
(warmup)....45x20,65x8
Sets....95x8,115x6,115x6,115X4/30X10,30X10

Preacher curls(close grip)
sets....95x6,95x6,105x4

Zottman curls(preacher bench)
Sets...25x10,30x9,30x9

Seated offset curls
Sets....40x6,40x4,40x5


Triceps

Power rack extensions
(warmup)....60x10,70x10
sets....90x10,100x4,100x4

Decline db extensions
Sets....30x7,30x8,30x6,30x6

Upper cable pressdowns(straight bar, very strict)
Sets....125x10,145x10,155x8,165x10

Cable kickbacks
Sets...40x12,40x12


Forearms

Reverse cable curls
sets....90x10,100x10

EZ bar wrist curls
Sets....45x30,45x30


Abs

Not a bad workout. Did not do any forced reps, and stopped short of total burnout on both biceps and triceps. Want to at this point not do anything too fancy, make the muscles work to the heaviest extent, but not overkill where I can't recover as I am making calorie cuts in my diet and cannot tear down too badly. Good solid workout, felt tight and worked, but not over stressed.

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