Light, quick arm workout, except for the rear delt flyes.
DB Hammer Curls:
25x6x1
35x6x1
45x6x1
55x6x1
65x6x1
Seated Bicep Curl Machine:
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1
Seated Tricep Extension Machine:
50x20x1
50x20x1
75x20x1
Bench Dips:
bw x20x1
bw x20x1
bw x20x1
bw x20x1
bw x20x1
OH Rope Extensions:
40x20x1
40x20x1
40x20x1
40x20x1
40x20x1
DB L-Laterals:
25x20x1
25x20x1
25x20x1
25x20x1
25x20x1
Rear Delt Flye Machine:
60x6x1
80x6x1
100x6x1
120x6x1
140x6x1
160x6x1 (PR)
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1
Duration: 45 minutes