Nice arm workout to mix things up a bit.
BB Curls:
45x12x1
65x12x1
85x12x1
105x6x1
125x6x1
145x6x1
165x6x1
185x6x1
145x6x1
105x6x1
Overhead Cable Curls:
20x20x1
20x20x1
20x20x1
Single-arm Bicep Curl Machine (slow negatives):
37x12x1
50x12x1
62x12x1
OH DB Extension:
40x12x1
50x12x1
60x12x1
70x12x1
80x12x1
90x12x1
50x12x1
50x12x1
50x15x1
50x15x1
Bench Dips (slow negatives):
bw x12x1
bw x12x1
bw x12x1
OH Rope Extensions:
40x20x1
50x20x1
60x20x1
Strict Side Laterals:
30x12x1
30x12x1
30x12x1
Rear Lateral Machine (slow negatives):
60x12x1
60x12x1
60x12x1
Duration: 60 minutes