Biceps

Standing ez curls(switch up on bars today, usually use straight bar)
(warmup)....45x12,75x8
sets....95x8,115x7,115x7,125x3,130x2,130x3,115x5

Close grip preachers
sets....95x8,95x9,105x5

One arm Zottman curls(preacher bench)
Sets....30x8,30x10,30x9,35x5

Seated offset grip curls
Sets....35x7,35x6,40x4

Standing upper cable pulley curls
Sets....70x10,80x10


Triceps

Power rack extensions
(warmup)....50x12,70x8
sets....95x8,100x7,105x5,110x4

Decline dumbbell extensions
Sets....30x6,30x4,30x6

Decline close grip benches(first set free, next 2 smith machine)
Sets....185x5,180x3,180x3

Between bench dips with weights
Sets....90x5,90x7

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

Forearms

Standing dumbbell wrist curls
Sets....65x10,70x10

Reverse barbell curls
Sets....50x15,100x10,110x6

Good workout today, arms were smoking, really hit the triceps pretty hard, record on the power rack extensions. Want to increase my arm size of course as well as my bench strength.

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