Decent, but light, arm workout.
Seated Bicep Curl Machine:
62x20x1
62x20x1
62x20x1
62x20x1
62x20x1
62x20x1
62x20x1
62x20x1
DB Hammer Curls:
25x12x1
25x12x1
25x12x1
BB Curls:
45x12x1
65x12x1
85x12x1
85x12x1
85x12x1
OH Rope Extensions:
40x12x1
40x12x1
40x12x1
40x12x1
40x12x1
Dips:
bw x12x1
bw x12x1
bw x12x1
Single-arm Rope Extensions:
20x12x1
20x12x1
20x12x1
20x12x1
Iron Cross Laterals:
20x12x1
25x12x1
30x12x1
Rear Delt Flye Machine (slow negatives):
60x6x1
70x6x1
80x6x1
90x6x1
100x10x1
Front Plate Raises:
45x12x1
45x12x1
45x12x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 60 minutes