Good arm workout.
Overhead BB Extensions:
95x6x1
115x6x1
135x6x1
155x6x1
165x6x1 (PR)
155x6x1
Dips:
bw x6x1
+35x6x1
+55x6x1
+75x6x1
+55x6x1
+55x8x1
Reverse Pushdowns:
60x6x1
80x6x1
80x6x1
80x6x1
80x6x1
80x6x1
Concentration Curl:
55x6x1
55x6x1
55x6x1
40x6x1
40x6x1
40x6x1
Incline DB Curl:
25x6x1
25x6x1
25x6x1
25x6x1
25x6x1
25x6x1
Single-arm DB Hammer Curl:
80x6x1
100x6x1
120x6x1
100x6x1
100x6x1
100x6x1
+ stretching
Duration: 80 minutes