Biceps

Standing olympic bar curls
(warmup)....45x15,65x12
Sets....95x12,105x7,115x4,115x3,115x3

Close grip preachers
Sets.....75x8,95x6,95x7,95x7

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

Seated cable curls
Sets....105x10,135x5,135x3

Seated offset curls
Sets...35x5,35x5


Triceps

Power rack extensions
(warmup)...45x15,65x12
Sets...85x10,95x5,100x3

Decline dumbbell extensions
Sets....30x5,30x6,30x4

Decline close grips
sets....180x5,200x3,200x4

Cable kickbacks
Sets...30x12,40x12


Forearms

Reverse ez bar curls
3 sets of 25x30

Dumbbell wrist curls
3 sets of 10 with 30

Great arm workout, recovery drink was welcome today!!

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