Biceps

EZ bar curls/superset with one arm d.b. concentration curls
(warmup)....45x15,75x10,95x3
Sets....115x7,115x6,120x4,120x4/30x10,30x10,30x10

Preacher curls
Sets....95x6,95x8,100x6

Incline seated dumbbell curls
Sets....50x6,60x5

One arm preacher bench Zottman curls
sets....30x10,30x10


Triceps

Skull crunchers
(warmup)...45x20,75x8
Sets....95x10,95x5,95x5,95x5

Decline dumbbell extensions
Sets....30x9,30x9,30x9

Parallel bar dips with weight strapped around waist
Sets....80x8,80x7,85x7

Upper pulley cable pressdowns
Sets....160x12,165x12(these first 2 sets were done with cambered bar, last set very strict with straight bar..140x9)

Reverse upper cable pressdowns
Sets....100x10,110x7

Forearms

Reverse cable curls
Sets...80x12,100x10


Abs

Upper pulley cable crunches
Sets...120x40,160x15,160x12,160x12,

Lying weighted leg raises
sets...2 sets of 10 with 10lb. dumbbell

*****again, no spot today, stopped each set on positive failure. No forced reps, just heavy, clean weight with good form.

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