triceps
overhead cable extensions w/rope:
12 x 70, 12 x 80, 12 x 80, 12 x 80

skull crushers:
4 sets 12 x 45

dips behind back w/legs parallel:
3 sets 15

biceps
incline db curls:
4 sets 12 x 15

bb preacher curls:
4 sets 12 x 35

bb 21s:
2 sets x 35

20 min cardio w/ avg. heart rate 154.

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