Arm day.
Dips:
bw x10x1
+35x10x1
+45x10x1
+45x12x1
Overhead BB Extensions:
95x10x1
115x10x1
135x10x1
135x10x1
Single-arm Rope Cable Extensions:
33x10x1
37x10x1
40x10x1
37x10x1
BB Curls:
105x10x1
125x10x1
135x10x1
145x10x1
Concentration Curl:
45x10x1
45x10x1
45x10x1
45x10x1
Hammer Curls:
40x10x1
60x10x1
80x10x1
55x10x1
+ stretching
Duration: 40 minutes