Good arm-blast. Liking the reverse grip plate loaded dip and the extra slow curls.
Single-arm Cable Crossover Extensions:
20×20
20×20
20×20
Pushdowns:
50×20
100×20
100×20
100×20
TG Plate Loaded Dip:
180×20
270×20
270×20
270×20
270×20 (overhand grip)
270×20 (reverse grip)
270×20
270×20
Cable Curls:
100×30
Incline DB Curls:
25×12
35×12
35×12 (super slow negatives)
35×8
Concentration Curls (20-30 count negatives):
35×5
35×5
35×5
Single-arm Cable Side Laterals:
20×12
30×12
40×12
Duration: 28 minutes