10 min warm up
4 sets Lying tricep ext
4 sets reverse grip tricep cable pushdowns
3 sets one arm cable reverse pushdowns
4 sets bbell preacher curls
3 sets Seated db curls (strated feeling really tired)
4 sets lying db curls (these were very exhausting)
Overall had a great pump
2 sets cable crunches
2 sets Bent over twists
10 min cooll down.