Elbows feeling pretty decent with 2 weeks of rest from tricep/pressing work.
Seated Bicep Curl Machine:
50×10
75×10
100×10
125×10
150×10
Hammer DB Curls (strict, elbows in front of body):
30×10
30×10
30×10
30×10
30×10
OH Cable Curls:
23×20
23×20
23×20
23×20
23×20
Standing Cable Flye:
30×12
40×12
50×12
40×12
30×12
Rear Delt Flye Machine (slow negatives):
60×8
60×8
60×8
60×8
60×8
Klokov Press:
45×20
45×20
45×20
45×20
45×20
45×20
Iron cross Reverse Side Laterals:
20×12
20×12
20×12
Band Pull-Aparts:
red x50
red x50
red x50
Duration: 45 minutes