It’s been years since I’ve done -just- an arm workout. Quick and not too difficulty. Lots of DOMs, though. Forearm feeling good.
Dips:
bw x12x1
+25x12x1
+25x12x1
Overhead BB Extensions:
65x12x1
85x12x1
105x12x1
Single-arm Cable Extensions:
30x12x1
30x12x1
30x12x1
BB Curls:
95x12x1
115x12x1
115x12x1
Concentration Curl:
40x12x1
40x12x1
40x12x1
DB Hammer Curls:
50x12x1
60x12x1
70x12x1
+ stretching
Duration: 35 minutes