triceps
skull crushers:
4 sets 12 x 45

overhead db extensions:
4 sets 12 x 45

biceps
db curls:
12 x 25, 12 x 20, 12 x 20, 12 x 20

standing cable curls:
12 x 80, 12 x 60, 12 x 60, 12 x 60

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