Decent arm workout – kept it a little lighter.
BB Curls:
45x20x1
95x12x1
115x6x1
135x6x1
155x6x1
175x6x1
195x6x1
215x6x1 (PR)
135x6x1
95x12x1
DB Hammer Curls:
50x20x1
50x20x1
50x20x1
Seated Single-arm Bicep Curl Machine (slow negatives):
50x6x1
50x6x1
50x6x1
OH DB Extension:
45x20x1
65x20x1
65x20x1
Lying Elbows-out DB Extensions (slow negatives):
25x10x1
25x10x1
25x10x1
OH Rope Extensions:
40x20x1
40x20x1
40x20x1
40x20x1
40x20x1
Underhand Front Plate Raise:
45x20x1
45x20x1
45x20x1
DB Side Laterals:
35x12x1
35x12x1
35x12x1
Rear Delt Flye Machine (slow negatives):
60x12x1
60x12x1
60x15x1
Duration: 60 minutes