Biceps

Standing barbell curls
(warmup)...45x12,65x8
Sets....90x12,100x9,105x6,110x4,115x3

Close grip preacher curls
Sets....75x10,95x7,105x5

Zottman curls on preacher bench(1 arm)
Sets....30x8,30x8,30x9

Seated offset grip dumbbell curls
Sets....35x4,35x6,35x5,40x3

Seated cable curls
Sets....110x8,120x6,130x4


Triceps

Power rack extensions
(warmup)....50x12,70x8
Sets....90x12,95x6,100x5

Decline dumbbell extensions
Sets....25x8,25x6,30x5,30x6

Decline close grip benches
Sets....135x10,185x6,205x2,205x2

Upper cable pressdowns
Sets...160x8,160x10,160x12

Weighted parallel bar dips
Sets...80x6,80x6

Reverse grip pressdowns
Sets....100x10,110x6



Forearms

Reverse cable curls
Sets....80x15,90x12

Standing dumbbell wrist curls
Sets....65x12,75x8

Great bicep pump, equally great tricep pump. Even felt like I earned my recovery drink today(the full amount)

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