Biceps

Warmup of 2 sets of 15 incline curls very super strict with 25 lb. dumbbell, not moving elbows at all.

Standing olympic bar curls
Sets...95x5,105x6,115x4,115x3

High pulley cable curls(very strict form, again keeping elbows stationary)last set was 50% drop set, 1 1/2's
Sets....50x15,60x15,70x15,80x12/40x14

Cable curls(again, good form, last set drop set)
Sets....130x10,150x3,160x3,


Triceps

Seated Hammer bar presses(not counting bar, don't know what it is anyway)
(warmup).....20x12,20x12
Sets....50x10,50x9,60x6

Decline close grip benches(using smith machine, and not counting it in weight)
Sets....140x8,160x6,180x4

Decline dumbbell extensions(strict form is crucial on these)
Sets...30x12,30x12,30x9

Upper cable rope pressdowns(splay out on each rep and hold for a second, last set drop set)
Sets...90x10,70x15,


Forearms
Standing dumbbell wrist curls
sets....65x14,70x10,75x8

Reverse lower cable curls
Sets....80x15,90x13


Obliques
2 sets 12 reps each side, 105,120

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