Triceps

Power rack extensions
Sets...85x12,95x6,95x6,(100x3,75x3)

V bar pressdowns(super strict form)
Sets...90x15,120x9,140x9,140x7

Decline dumbbell extensions
Sets....30x4,25x8,25x12,30x8

Seated dip machine
Sets....300x10,330x9,330x8


Biceps

Incline dumbbell curls(FROM for warmup)
25x15,25x15

Barbell curls
Sets....80x10,100x6,110x5

Preacher curls
Sets....80x7,90x5,90x5

Preacher curl machine hammer grip
Sets....50x18,80x8,80x7

Reverse preachers(barbell)
Sets....50x7,50x6


Arms felt tight, biceps had knots in them. Went strict and full range of motion on all exercises.

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